This was my first time making barley and the results were great! I couldn't find a quick cooking Barley so I had to let this cook for about 45-50 minutes. The grains were tender and it had a nice creamy consistency. This worked well as a side dish and also makes a nice vegetarian option if you use vegetable stock.
Cooked barley has more than 1 1/2 times the fiber of cooked brown rice.
Yield: 8 servings (serving size: 3/4 cup)
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Amount per serving
- Calories: 109
- Calories from fat: 0.0%
- Fat: 0.5g
- Saturated fat: 0.1g
- Monounsaturated fat: 0.0g
- Polyunsaturated fat: 0.0g
- Protein: 3.4g
- Carbohydrate: 23g
- Fiber: 4.7g
- Cholesterol: 0.0mg
- Iron: 1.1mg
- Sodium: 93mg
- Calcium: 15mg
- 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)
- 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.
- carbo rating: 18
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