Barley-Mushroom Pilaf

Barley and shiitake mushrooms add a nutty flavor to this high-fiber take on rice pilaf.

Yield: 8 servings (serving size: 3/4 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 182
  • Calories from fat: 26%
  • Fat: 5.2g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 0.5g
  • Protein: 8.1g
  • Carbohydrate: 27.5g
  • Fiber: 5.9g
  • Cholesterol: 7mg
  • Iron: 1.9mg
  • Sodium: 353mg
  • Calcium: 150mg

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

Preparation

  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.
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