Yogurty Tofu Barley Simmer Recipe

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Yogurty Tofu Barley Simmer
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Ingredients:

Directions:

  1. Bring the water a boil in a saucepan. Stir barley into the water and return to a boil; reduce heat to medium low, cover, and simmer until the moisture is completely absorbed, about 45 minutes. Remove from heat, fluff with a fork, and set aside.
  2. Heat 2 tablespoons olive oil in a large skillet over medium heat; cook the garlic, about 1/4 of the white part of the green onion, and a pinch of salt in the hot oil until the onion begins to turn glassy, 1 to 2 minutes. Stir the tofu into the onion and garlic; continue cooking and stirring another 4 to 5 minutes. Remove the tofu from the skillet to a bowl and set aside.
  3. Pour 2 tablespoons olive oil into the skillet; when the oil is again hot, cook the remaining white part of the green onion in the hot oil with a pinch of sea salt until they are soft and translucent. Stir the yogurt, green onion, oregano, and flour together in a small bowl and add to the skillet along with the cooked barley; mix thoroughly and cook until the mixture begins to bubble. Fold the tofu into the mixture; continue cooking until thoroughly reheated, 1 to 2 minutes. Season with pepper and remove from heat. Sprinkle paprika over the dish to serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 246.57 Kcal (1032 kJ)
Calories from fat 92.88 Kcal
% Daily Value*
Total Fat 10.32g 16%
Cholesterol 2.96mg 1%
Sodium 44.92mg 2%
Potassium 255.86mg 5%
Total Carbs 28.41g 9%
Sugars 2.29g 9%
Dietary Fiber 5.72g 23%
Protein 10.59g 21%
Vitamin C 1.2mg 2%
Iron 1.7mg 9%
Calcium 113.9mg 11%
Amount Per 100 g
Calories 106.92 Kcal (448 kJ)
Calories from fat 40.27 Kcal
% Daily Value*
Total Fat 4.47g 16%
Cholesterol 1.28mg 1%
Sodium 19.48mg 2%
Potassium 110.95mg 5%
Total Carbs 12.32g 9%
Sugars 0.99g 9%
Dietary Fiber 2.48g 23%
Protein 4.59g 21%
Vitamin C 0.5mg 2%
Iron 0.7mg 9%
Calcium 49.4mg 11%

* 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

  • 5
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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