ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Barley-Mushroom Pilaf

Yield 8 servings (serving size: 3/4 cup)
Barley and shiitake mushrooms add a nutty flavor to this high-fiber take on rice pilaf.

Ingredients

  • 4 cups water
  • 1 cup uncooked pearl barley
  • 3 (3 1/2-ounce) packages fresh shiitake mushrooms
  • Cooking spray
  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 1 1/2 cups chopped red bell pepper
  • 3/4 cup chopped yellow bell pepper
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh or 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) grated dry Monterey Jack or fresh Parmesan cheese

Nutrition Information

  • calories 182
  • caloriesfromfat 26 %
  • fat 5.2 g
  • satfat 2.1 g
  • monofat 2.4 g
  • polyfat 0.5 g
  • protein 8.1 g
  • carbohydrate 27.5 g
  • fiber 5.9 g
  • cholesterol 7 mg
  • iron 1.9 mg
  • sodium 353 mg
  • calcium 150 mg

How to Make It

  1. Bring 4 cups water to a boil in a large saucepan. Add barley; cover, reduce heat, and simmer for 45 minutes.

  2. Remove from heat, and let stand, covered, 5 minutes.

  3. Preheat oven to 350°.

  4. Remove and discard stems from mushrooms, and slice mushroom caps. Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, and sauté 3 minutes. Remove from skillet. Heat oil in skillet over medium heat. Stir in onion; cover and cook 6 minutes. Add bell peppers; cover and cook 2 minutes. Stir in the cooked barley, mushrooms, broth, and next 4 ingredients (broth through black pepper).

  5. Spoon half of barley mixture into an 11 x 7-inch baking dish coated with cooking spray, and sprinkle with half of cheese. Repeat layers. Cover and bake at 350° for 45 minutes.