Ingredients:
- cooking spray
- 1 fennel bulb, chopped , about 1 1/2 cups
- salt & freshly ground black pepper , to taste
Directions:
- Generously coat a large heavy pot with spray oil and place over medium-high heat.
- Add the onions and fennel and saute until tender, 5 to 10 minutes.
- Add oil and heat until hot.
- Add the garlic and bell peppers and saute lightly for 1 to 2 minutes. Stir in barley, thyme, marjoram and broth.
- Bring to a boil, immediate reduce heat to low and simmer until the liquid is almost absorbed, stirring occasionally, 40 to 50 minutes or until barley is tender.
- Midway through the cooking process, add salt and pepper to taste.
- When barley is cooked, add spinach, cheese and basil. Stir to blend and adjust seasonings with salt and pepper, to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 285.54 Kcal (1195 kJ) | ||
| Calories from fat | 60.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.68g | 10% | |
|---|---|---|---|
| Cholesterol | 5.51mg | 2% | |
| Sodium | 1043.43mg | 43% | |
| Potassium | 685.81mg | 15% | |
| Total Carbs | 48.79g | 16% | |
| Sugars | 5.32g | 21% | |
| Dietary Fiber | 9.1g | 36% | |
| Protein | 9.92g | 20% | |
| Vitamin C | 26.5mg | 44% | |
| Iron | 4mg | 22% | |
| Calcium | 120.1mg | 12% | |
| Amount Per 100 g | |||
| Calories | 95.78 Kcal (401 kJ) | ||
| Calories from fat | 20.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.24g | 10% | |
|---|---|---|---|
| Cholesterol | 1.85mg | 2% | |
| Sodium | 350.01mg | 43% | |
| Potassium | 230.05mg | 15% | |
| Total Carbs | 16.37g | 16% | |
| Sugars | 1.78g | 21% | |
| Dietary Fiber | 3.05g | 36% | |
| Protein | 3.33g | 20% | |
| Vitamin C | 8.9mg | 44% | |
| Iron | 1.3mg | 22% | |
| Calcium | 40.3mg | 12% | |
* 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.
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