Fruited Breakfast Barley

Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell

Grinding the barley cracks the grains, which allows them to cook faster and maintain their chewy texture; toasting the grains brings out a nutty flavor. To decrease morning prep, grind and toast the barley ahead of time and store in an airtight container.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 329
  • Calories from fat: 15%
  • Fat: 5.6g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 1.4g
  • Protein: 8.2g
  • Carbohydrate: 65.8g
  • Fiber: 9.6g
  • Cholesterol: 2mg
  • Iron: 2.6mg
  • Sodium: 425mg
  • Calcium: 105mg

Ingredients

  • 1 1/4 cups uncooked pearl barley
  • 5 cups water
  • 1/3 cup packed brown sugar
  • 1 teaspoon salt
  • 1 cup 1% low-fat milk
  • 1/2 cup raisins
  • 1/2 cup dried apricots, quartered
  • 1/2 cup slivered almonds, toasted and coarsely chopped

Preparation

  1. Place 1/3 cup barley in a blender; process until coarsely ground (about 15 to 20 seconds). Place ground barley in a large saucepan. Repeat procedure with remaining barley. Cook barley over medium heat 4 minutes or until toasted, stirring frequently.
  2. Add water, sugar, and salt; bring to a boil. Reduce heat; simmer 25 minutes or until barley is soft, stirring frequently. Add milk; cook 5 minutes or until thick, stirring constantly. Stir in raisins, apricots, and almonds. Serve immediately.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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