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Barley Pilaf with Artichoke Hearts

Yield 4 servings (serving size: 1 cup barley mixture, 1/4 cup artichoke mixture, and 2 tablespoons cheese)
A serving of this meatless main dish offers nearly a third of an adult's suggested daily requirement of fiber. Serve with cherry tomatoes tossed with a bottled vinaigrette.

Ingredients

  • 2 cups warm water
  • 1 cup uncooked quick-cooking barley
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 (14-ounce) can quartered artichoke hearts, drained and rinsed
  • 1 teaspoon bottled minced garlic
  • 2 tablespoons commercial pesto
  • 1 tablespoon lemon juice
  • 1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed
  • 1/2 cup (2 ounces) grated Parmesan cheese

Nutrition Information

  • calories 405
  • caloriesfromfat 28 %
  • fat 12.6 g
  • satfat 4 g
  • monofat 6.1 g
  • polyfat 1.5 g
  • protein 17.5 g
  • carbohydrate 57.8 g
  • fiber 8.7 g
  • cholesterol 12 mg
  • iron 3.5 mg
  • sodium 825 mg
  • calcium 267 mg

How to Make It

  1. Combine the first 3 ingredients in a medium saucepan. Bring to a boil; cook 3 minutes. Cover, reduce heat, and simmer 8 minutes or until tender.

  2. While barley cooks, heat the oil in a large nonstick skillet over medium-high heat; add artichokes and garlic. Sauté 3 minutes, stirring frequently.

  3. Stir pesto, lemon juice, and chickpeas into the cooked barley. Serve artichoke mixture over barley; top with cheese.