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Barley with Sweet Red Pepper and Peas

Prep time 6 mins
Cook time 20 mins
Stand time 5 mins
Yield 6 servings (serving size: 1/2 cup)
Using quick-cooking barley cuts the cook-time for this recipe in half. Barley is an excellent source of fiber.

Ingredients

  • Cooking spray
  • 1 teaspoon olive oil
  • 1/2 cup chopped celery
  • 1/2 cup chopped red bell pepper
  • 2 1/3 cups fat-free, less-sodium chicken broth
  • 1 cup uncooked quick-cooking barley
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 cup frozen green peas, thawed

Nutrition Information

  • calories 158
  • fat 1.3 g
  • satfat 0.2 g
  • protein 6.1 g
  • carbohydrate 31.4 g
  • cholesterol 0 mg
  • iron 1.5 mg
  • sodium 308 mg
  • caloriesfromfat 7 %
  • fiber 7.2 g
  • calcium 26 mg

How to Make It

  1. Heat oil in a large saucepan coated with cooking spray over medium heat. Add celery and bell pepper; sauté 5 minutes. Add broth, and bring to a boil. Add barley and next 3 ingredients; stir well. Cover, reduce heat, and simmer 15 to 17 minutes or until barley is tender. Stir in peas; remove from heat. Cover and let stand 5 minutes.

Oxmoor House Healthy Eating Collection