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Springtime Barley
Preparation time: 5 minutes
Cooking time: 25 minutes
You Will Need
1 small onion, chopped
1 medium carrot, chopped
1 tablespoon butter
1 cup quick-cooking barley
2 cups reduced-sodium chicken broth, divided
1/2 pound fresh asparagus, trimmed and cut into 1-inch pieces
1/4 teaspoon dried marjoram
1/8 teaspoon pepper
2 tablespoons grated Parmesan cheese
What to Do
1. In a large skillet, saute onion and carrot in butter until crisp-tender. Stir in the barley; cook and stir for 1 minute. Stir in 1 cup broth. Bring to a boil. Reduce heat; cook and stir until liquid is absorbed.
2. Add asparagus. Cook for 15-20 minutes or until barley is tender and liquid is absorbed, stirring occasionally and adding more broth as needed. Stir in marjoram and pepper; sprinkle with Parmesan cheese.
Serves 4
Nutritional analysis: 3/4 cup equals 226 calories, 5 g fat (2 g saturated fat), 9 mg cholesterol, 396 mg sodium, 39 g carbohydrate, 9 g fiber, 9 g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1/2 fat.
Preparation time: 5 minutes
Cooking time: 25 minutes
You Will Need
1 small onion, chopped
1 medium carrot, chopped
1 tablespoon butter
1 cup quick-cooking barley
2 cups reduced-sodium chicken broth, divided
1/2 pound fresh asparagus, trimmed and cut into 1-inch pieces
1/4 teaspoon dried marjoram
1/8 teaspoon pepper
2 tablespoons grated Parmesan cheese
What to Do
1. In a large skillet, saute onion and carrot in butter until crisp-tender. Stir in the barley; cook and stir for 1 minute. Stir in 1 cup broth. Bring to a boil. Reduce heat; cook and stir until liquid is absorbed.
2. Add asparagus. Cook for 15-20 minutes or until barley is tender and liquid is absorbed, stirring occasionally and adding more broth as needed. Stir in marjoram and pepper; sprinkle with Parmesan cheese.
Serves 4
Nutritional analysis: 3/4 cup equals 226 calories, 5 g fat (2 g saturated fat), 9 mg cholesterol, 396 mg sodium, 39 g carbohydrate, 9 g fiber, 9 g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1/2 fat.
