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Confetti Barley Pilaf

Prep time 15 mins
Cook time 17 mins
Yield 5 servings (serving size: 3/4 cup)
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.

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

Nutrition 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

How to Make It

  1. 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.

Oxmoor House Healthy Eating Collection