Confetti Barley Pilaf

recipe
Bits of vegetables and herbs add specks of festive color to this hearty pilaf. To save time, toast the almonds while you chop the vegetables and parsley.

Yield:

5 servings (serving size: 3/4 cup)

Recipe from

Recipe Time

Prep: 15 Minutes
Cook: 17 Minutes

Nutritional Information

Calories 205
Fat 8.1 g
Satfat 0.8 g
Protein 6.7 g
Carbohydrate 29.1 g
Cholesterol 0 mg
Iron 1.3 mg
Sodium 457 mg
Caloriesfromfat 36 %
Fiber 4.9 g
Calcium 46 mg

Ingredients

1 tablespoon olive oil
1/2 cup chopped yellow bell pepper
1/2 cup chopped carrot
1/2 cup chopped red onion
1 cup uncooked quick-cooking barley
1/2 teaspoon salt
1 (14-ounce) can fat-free, less-sodium chicken broth
1 small bay leaf
1 fresh thyme sprig
1/2 cup chopped tomato
1/3 cup slivered almonds, toasted
1/4 cup chopped fresh parsley
1/8 teaspoon freshly ground black pepper

Preparation

Heat oil in a medium saucepan over medium-high heat. Add bell pepper, carrot, and onion; sauté 5 minutes or until onion is almost tender. Add barley; sauté 1 minute. Add salt, broth, bay leaf, and thyme sprig. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until barley is tender and liquid is absorbed. Discard bay leaf and thyme sprig. Remove from heat; stir in tomato and next 3 ingredients.

Note:

Oxmoor House Healthy Eating Collection

January 2006
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