Grain And Green Recipe

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Ingredients:

Serving

1/2 cup pearl barley, rinsed and drained or 1/2 cup quinoa
1 tbsp olive oil
1 small onion, chopped
1/2 lb fresh green beans (or substitute frozen green beans or edamame)
1/2 tsp each fresh oregano and basil (or substitute 1/4 tsp dried)
1/4 tsp fresh ground black pepper
2 tbsp freshly grated parmesan or asiago cheese
1 tbsp parsley, snipped fine
2 tbsp pine nuts, toasted

Directions:

Cook the barley in one quart boiling salted water for about 30-35 minutes. Drain. If using quinoa, cook in about 1 cup of water for about 15 minutes.
Steam the green beans until they’re tender-crisp (5 minutes or so)
Heat the oil in a sauce pan and sauté the onion until it’s translucent.
Add the green beans and cook a minute or two.
Add the oregano, basil, and pepper.
Add the cooked grain.
Stir in the cheese and parsley.
Top with the toasted pine nuts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	177.16 Kcal (742 kJ)
Calories from fat	68.17 Kcal
		% Daily Value*
Total Fat	7.57g	12%
Cholesterol	2.2mg	1%
Sodium	45.76mg	2%
Potassium	286.2mg	6%
Total Carbs	23.22g	8%
Sugars	2.84g	11%
Dietary Fiber	6.25g	25%
Protein	5.66g	11%
Vitamin C	9.3mg	16%
Iron	1.9mg	10%
Calcium	64.9mg	6%

Amount Per 100 g
Calories	163.09 Kcal (683 kJ)
Calories from fat	62.76 Kcal
		% Daily Value*
Total Fat	6.97g	12%
Cholesterol	2.03mg	1%
Sodium	42.13mg	2%
Potassium	263.47mg	6%
Total Carbs	21.37g	8%
Sugars	2.61g	11%
Dietary Fiber	5.75g	25%
Protein	5.21g	11%
Vitamin C	8.6mg	16%
Iron	1.7mg	10%
Calcium	59.8mg	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

3.4

Points
4

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol,
high fiber

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