Barley Pilaf with Artichoke Hearts

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

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Nutritional Information

Amount per serving
  • Calories: 405
  • Calories from fat: 28%
  • Fat: 12.6g
  • Saturated fat: 4g
  • Monounsaturated fat: 6.1g
  • Polyunsaturated fat: 1.5g
  • Protein: 17.5g
  • Carbohydrate: 57.8g
  • Fiber: 8.7g
  • Cholesterol: 12mg
  • Iron: 3.5mg
  • Sodium: 825mg
  • Calcium: 267mg

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

  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.
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