Makes 4 servings Barley Pilaf
Preparation time: 10 minutes
Cook time: 55 minutes Nutrition Goldmine: Barley is a rich source of antioxidants, selenium, Vitamin E, and soluble fiber, all of which protect against heart disease. | 1 | large onion, minced | | 1 Tbsp. | olive oil | | 1 c. | mushrooms, sliced | | 1 | celery stalk, sliced and chopped | | ½ c. | almonds, chopped or slivered | | ¼ c. | raisins | | 1 c. | barley | | 1 tsp. | salt | | ½ tsp. | marjoram | | 1 Tbsp. | fresh rosemary, minced or | | ½ tsp. | dried rosemary | | 1 Tbsp. | fresh savory, minced or | | ½ tsp. | dried savory | | 3 c. | chicken or vegetable broth,low-sodium |
- In large saucepan, sauté onion in olive oil until translucent. Add mushrooms, celery, and almonds. Cook 3-5 minutes.
- Stir in barley, raisins, and seasonings until barley is coated with all ingredients.
- Add chicken broth and bring to a boil. Boil for 2 minutes.
- Reduce to low heat and simmer for 55 minutes.
Per 1 cup serving: 236 calories, 8 gm protein, 31 gm carbohydrate, 10 gm fat, 2 gm sat, 6 gm mono, 0 mg cholesterol, 7 gm fiber, 420 mg sodium. | The seasoned cook suggests substituting dried fruit such as cranberries and apricots for raisins to add color. For special occasions, try using a variety of mushrooms. This dish makes excellent leftovers for lunch. |
Green and Citrus Salad
Preparation time: 20 minutes Nutrition Goldmine: Peas are an excellent source of fiber, Vitamin C, and chlorophyllin, a cancer fighting phytochemical. | 1 lb. | green beans, ends trimmed andsliced into 1˝ lengths | | 2 c. | peas | | 2 | scallions, chopped | | 1 Tbsp. | chives | | pepper to taste | | 1 | orange | | ⅔ c. | plain yogurt | | 2 Tbsp. | fresh mint, chopped | | 2 Tbsp. | orange peel, finely grated |
Boil green beans for 3 minutes and if using frozen peas, add them to the beans for the last minute to just thaw. Beans should still be a bit crunchy. Run under cold water to stop the cooking process, drain and put in a bowl. Add the scallions, chives, and pepper to taste. Refrigerate for 10 minutes. In a separate bowl grate the orange peel and mix in with the yogurt and fresh mint. Peel the remaining orange skin and fibers and cut into bite size pieces. Just before serving, add the dressing to the bean mixture. Place on each plate and garnish with the orange sections.
Per serving: 139 calories, 9 gm protein, 27 gm carbohydrate, 1 gm fat, 0 gm sat, 0 gm mono, 1 mg cholesterol, 9 gm fiber, 100 mg sodium. | The seasoned cook knows that you can make the dressing ahead of time and place in the refrigerator to allow the flavors to blend even better. If the dressing seems too thick, add a little orange juice or vinegar to thin it. |
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