- 4 1/2 cups fat-free reduced-sodium vegetable or chicken broth
- 2 teaspoons olive oi
- 1 small onion, diced
- 8 ounces sliced mushrooms
- 3/4 cup uncooked pearl barley
- 1 large red bell pepper, diced
- 2 cups packed baby spinach
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon black pepper
Bring broth to a boil in medium saucepan. Reduce heat to low to keep broth hot.
Meanwhile, heat oil in large saucepan over medium heat. Add onion; cook and stir 4 minutes. Increase heat to medium-high. Add mushrooms; cook 5 minutes, stirring frequently, or until mushrooms begin to brown and liquid evaporates.
Add barley; cook 1 minute. Add 1/4 cup hot broth; cook and stir about 2 minutes or until broth is almost all absorbed. Add broth, 1/4 cup at a time, stirring constantly until broth is almost absorbed before adding the next. After 20 minutes of cooking, stir in bell pepper. Continue adding broth, 1/4 cup at a time, until barley is tender (about 30 minutes total). Stir in spinach; cook and stir 1 minute or just until spinach is wilted. Stir in cheese and black pepper.
Note: You may use your favorite mushrooms, such as button, crimini, or shiitake, or a combination of two or more.
Yield: 6 side-dish servings.
Serving size: 1/2 cup.
Nutrition Facts Per Serving:
Calories: 70 calories, Carbohydrates: 7 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 340 mg, Fiber: 2 g
Exchanges per serving: 1/2 Fat, 1 Vegetable.
Copyright Diabetic Cooking.