Recette
Nutrition facts
per 1 serving
Amount % DV*
Calories 250
Fat 6 g 9 %
Saturated 1.5 g
+ Trans 0 g
8 %
Polyunsaturated 0 g
Omega-3 0 g
Omega-6 0 g
 
Monounsaturated 0 g
Cholesterol 5 mg 0 %
Sodium 550 mg 23 %
Carbohydrates 42 g 14 %
  Fibres 6 g 24 %
  Sugars 3 g
Protein 9 g
Vitamin A 10 %
Vitamin C 25 %
Calcium 6 %
Iron 15 %
* DV = daily value

Tomato barley

Time required: 47 minutes
Yield : 4 servings Prep Time: 15 minutes
Level : Easy Cook Time: 32 minutes

INGREDIENTS

  • 15 mL (1 tbsp.) olive oil
  • 6 green onions, finely chopped
  • 250 mL (1 cup) pearl barley
  • 500 mL (2 cups) 25%-less-salt chicken broth
  • 330 g (3/4 lb.) Grape Tomatoes, seeded and cubed
  • 60 mL (1/4 cup) each: pitted black olives, coarsely chopped fresh spearmint and crumbled light feta cheese
  • Zest of one lemon
  • Freshly ground pepper, to taste

PREPARATION

Heat oil in a saucepan over medium heat; add green onions and cook for 1 minute. Add barley and cook for 1 minute. Pour in chicken broth and bring to a boil. Reduce heat to medium-low; cover and cook for 30 minutes or until barley is tender and broth is completely absorbed.

Stir in tomatoes, olives, spearmint and lemon zest. To serve, sprinkle with feta cheese and pepper to taste. This dish goes beautifully with chicken or fish.

VARIATION: Do you have a little extra time? Replace pearl barley by hulled barley. Rinse hulled barley in warm water and place in a bowl. Add 750 mL (3 cups) water and soak for 3 to 4 hours. Drain barley and add to saucepan after cooking green onions. Add 750 mL (3 cups) chicken broth. Cook for about 45 to 60 minutes, until barley is tender.