Barley with Roasted Garlic and Rosemary

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Preparation time: 5 minutes. Cooking time: 90 minutes (including roasting garlic).



Place 4 cups water, barley, and salt in a medium saucepan, partially cover, and cook over medium-low heat for 30 minutes or until barley is tender. Stir occasionally. When barley is cooked, drain off excess water, add olive oil, and toss lightly with a fork. Add in grated cheese, rosemary, and roasted garlic. Cooked vegetables such as zucchini, asparagus, endive, mushrooms, shallots, or fennel may also be added, if desired. Mix well. Serve immediately.

Yield: 8 servings. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 118, Carbohydrates: 20 g, Protein: 3 g, Fat: 3 g, Saturated Fat: <1 g, Cholesterol: 2 mg, Sodium: 47 mg, Fiber: 4 g

Exchanges per serving: 1 starch, 1/2 fat. Carbohydrate choices: 1.

Johanna Burani is a dietitian and certified diabetes educator at Nutrition Works in Morristown, New Jersey.