PrintQuick-cooking barley is regular barley that has been steamed and rolled prior to packaging. The grain’s heart-healthy fiber content remains unchanged.
Ingredients
2 teaspoons vegetable oil, such as olive or canola oil
1 large onion, finely chopped
3 cloves, garlic, minced
1 cup quick-cooking barley
¾ teaspoon salt
½ teaspoon thyme
2⅓ cups water
¼ cup dried apricots, cut into ¼-inch dice
2 tablespoons coarsely chopped shelled pistachios or sliced almonds
Directions
1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook until the onion is tender and golden brown, about 7 minutes.
2. Add the barley, stirring to combine. Add the salt, thyme, and water, and bring to a boil. Reduce to a simmer, cover, and cook, stirring frequently, until the barley is tender, about 15 minutes.
3. Stir in the apricots and pistachios. Makes 4 servings
Nutrition Facts
| per serving | |
| calories | 204 |
| total fat | 5.1g |
| saturated fat | 0.7g |
| cholesterol | 0mg |
| dietary fiber | 6g |
| carbohydrate | 37g |
| protein | 5g |
| sodium | 441mg |
| Good source of: fiber | |
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.
