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Ингредиенты
- 2 tsp extra virgin olive oil
- 1/3 c. minced onions
- 2/3 c. minced green bell pepper
- 1 c. pearl barley
- 1/4 tsp grnd black pepper
- 1 c. lowfat vegetable broth
- 2 c. water
- 2 Tbsp. blanched almonds slivered
Инструкции
- Barley, a grain originating in the Middle East, is commonly added to soups. In this recipe, however, pearly barley is used to make a pilaf. For a fluffy texture, avoid stirring the barley while it simmers, so which less of the surface starch dissolved in the cooking liquid. 15 mins Prep; 35 mins cooking.
- 1. In a large frying pan over medium heat, heat the extra virgin olive oil. Add in the onion and bell pepper and saute/fry till wilted about 4 min.
- 2. Add in the barley and pepper and saute/fry for 3 min.
- 3. Stir in the broth and water and bring to a boil. Reduce heat to low, cover, and simmer till th barley is tender and the liquid is absorbed, about 25 min.
- 4. Spread almonds in a heavy-bottomed skillet in a single layer. Put the pan over low heat and cook stirring (or possibly shaking) constantly till the nuts are a golden brown color and give off a noticeable toasty aroma, from 3 to 5 min.
- 5. To serve, transfer to a bowl and garnish with the slivered almonds.
- You will need: 1 small onion, 1 small green bell pepper, canned vegetable broth or possibly equivalent, 6-ounce barley, 5/8-ounce almonds.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 178g | |
| Recipe makes 6 servings | |
| Calories 157 | |
| Calories from Fat 30 | 19% |
| Total Fat 3.54g | 4% |
| Saturated Fat 0.46g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 138mg | 6% |
| Potassium 172mg | 5% |
| Total Carbs 27.96g | 7% |
| Dietary Fiber 5.9g | 20% |
| Sugars 1.08g | 1% |
| Protein 4.64g | 7% |
