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Mushroom Barley

Yield 8 servings (serving size: 3/4 cup)
Cooked barley has more than 1 1/2 times the fiber of cooked brown rice.

Ingredients

  • 1 (14 1/4-ounce) can low-salt beef broth
  • 1 tablespoon low-sodium Worcestershire sauce
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup uncooked quick-cooking barley
  • Cooking spray
  • 1 (8-ounce) package sliced mushrooms
  • 3/4 cup frozen chopped onion, thawed
  • 1/2 cup finely chopped celery (about 1 rib)

Nutrition Information

  • calories 109
  • caloriesfromfat 0.0 %
  • fat 0.5 g
  • satfat 0.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 3.4 g
  • carbohydrate 23 g
  • fiber 4.7 g
  • cholesterol 0.0 mg
  • iron 1.1 mg
  • sodium 93 mg
  • calcium 15 mg

How to Make It

  1. Combine first 4 ingredients in a medium saucepan; bring to a boil. Add barley; cover, reduce heat, and simmer 10 minutes. Remove from heat; let stand 5 minutes.

  2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add mushrooms, onion, and celery; cook 3 minutes or until tender, stirring often. Stir into cooked barley.

  3. carbo rating: 18

The Complete Step-by-Step Low Carb Cookbook