Barley Pilaf with Artichoke Hearts

recipe
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.

Yield:

4 servings (serving size: 1 cup barley mixture, 1/4 cup artichoke mixture, and 2 tablespoons cheese)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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

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

Note:

October 2003
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