Eating Well Butternut & Barley Pilaf - Italian - 3 pts

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Eating Well Butternut & Barley Pilaf - Italian - 3 pts

2 teaspoons extra-virgin olive oil

1 medium onion, chopped

1 14-ounce can reduced-sodium vegetable broth

1 3/4 cups water

1 cup pearl barley

2 cups cubed peeled butternut squash (3/4-inch cubes) (see Tip)

1/3 cup chopped flat-leaf parsley

1 teaspoon freshly grated lemon zest

1 tablespoon lemon juice

1 clove garlic, minced

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

 

Heat oil in a large saucepan over medium heat. Add onion and cook,

stirring often, until softened, 2 to 3 minutes. Add broth, water,

barley and squash; bring to a simmer, reduce heat to medium-low and

simmer until the barley and squash are tender and most of the liquid

has been absorbed, about 45 minutes. Add parsley, lemon zest, lemon

juice, garlic, salt and pepper; mix gently.

 

NUTRITION INFORMATION: Per serving: 194 calories; 2 g fat (0 g sat, 1

g mono); 1 mg cholesterol; 40 g carbohydrate; 6 g protein; 8 g fiber;

149 mg sodium. Nutrition bonus: Vitamin A (180% daily value), Vitamin

C (45% dv), Fiber (30% dv).

 

TIP: Tip To save time, use conveniently peeled and cubed butternut

squash, available in many supermarkets in the fall and winter.

 

Yield: 6 servings, 2/3 cup each

Active Time: 20 minutes

Total Time: 1 hour

Ease of preparation: Easy

 

 

Author: Jamieson, Patsy

Source: Eating Well Healthy This Week, 01.09.07

Formatted by Chupa Babi i MC: 01.10.07

 

 

EatingWellNote: Winter squash contributes a rich, full flavor to a

simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon

zest and garlic, gives the dish a lively finish. The pilaf is an

excellent accompaniment, but would stand on its own with the addition

of Parmesan.

 

ChupaNote: I tossed this 2 cups cooked Egyptian red lentils, and used

a whole cup of parsley, adding (gotta have the zip!) red pepper flakes.

 

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