Fried Barley, a Healthier Take on an Old Family Favorite Recipe

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Fried Barley, a Healthier Take on an Old Family Favorite
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Ingredients
15
Count
Nutrition
292
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Prepare the barley as you would rice, I use a rice cooker using 4 of the measuring cups and filling the cooker to the 4 cup make with water. It will cook in 20 to 30 minutes. Meanwhile prepare the vegeatables, keeping the green onions seperate. Brown, drain and crumble the meat, add all vegetables except the green onions, cook until slightly soft. Add the barley and stir until well mixed then add liquid ingredients and lemon slices and stir until kale is limp. Add green onions and stir till just warmed. As a main dish this serves 4. It also works nicely as a side dish for 8 servings. It freezes nicely.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 292.31 Kcal (1224 kJ)
Calories from fat 119.3 Kcal
% Daily Value*
Total Fat 13.26g 20%
Cholesterol 29.2mg 10%
Sodium 647.5mg 27%
Potassium 598.85mg 13%
Total Carbs 30g 10%
Sugars 1.43g 6%
Dietary Fiber 7.07g 28%
Protein 14.34g 29%
Vitamin C 42.6mg 71%
Vitamin A 0.1mg 3%
Iron 2.6mg 15%
Calcium 57.5mg 6%
Amount Per 100 g
Calories 105.9 Kcal (443 kJ)
Calories from fat 43.22 Kcal
% Daily Value*
Total Fat 4.8g 20%
Cholesterol 10.58mg 10%
Sodium 234.58mg 27%
Potassium 216.96mg 13%
Total Carbs 10.87g 10%
Sugars 0.52g 6%
Dietary Fiber 2.56g 28%
Protein 5.19g 29%
Vitamin C 15.4mg 71%
Iron 1mg 15%
Calcium 20.8mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.2
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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