Spinach, Mushroom, & Barley Pilaf Recipe

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Spinach, Mushroom, & Barley Pilaf
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Ingredients:

Directions:

  1. In a medium saucepan, bring barley and water to a boil over medium high heat. Reduce heat to low, cover, and simmer till barley is tender and liquid is absorbed, 45-50 minutes, stirring occasionally.
  2. About 10 minutes before barley is done, heat olive oil over medium heat in large non-stick saucepan. Add onion and cook till transluscent and beginning to brown at the edges, about 3 minutes.
  3. Add garlic and pesto and stir till well mixed. Add mushrooms and cook till tender, 4 minutes.
  4. Add cooked barley and spinach and stir till well combined and spinach is beginning to wilt. Season with salt and pepper to taste.
  5. Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 171.78 Kcal (719 kJ)
Calories from fat 39.98 Kcal
% Daily Value*
Total Fat 4.44g 7%
Sodium 61.63mg 3%
Potassium 461.28mg 10%
Total Carbs 27.44g 9%
Sugars 1.32g 5%
Dietary Fiber 6.14g 25%
Protein 6.45g 13%
Vitamin C 8.3mg 14%
Iron 55.9mg 311%
Calcium 80.4mg 8%
Amount Per 100 g
Calories 72.09 Kcal (302 kJ)
Calories from fat 16.78 Kcal
% Daily Value*
Total Fat 1.86g 7%
Sodium 25.86mg 3%
Potassium 193.57mg 10%
Total Carbs 11.52g 9%
Sugars 0.55g 5%
Dietary Fiber 2.58g 25%
Protein 2.71g 13%
Vitamin C 3.5mg 14%
Iron 23.5mg 311%
Calcium 33.7mg 8%

* 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
    Points
  • 4
    PointsPlus

Good Points

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

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