Saturday, July 5, 2014

Heart Healthy Spinach and Mushroom Barley Pilaf

Hello, everybody! The Fresh Pioneer is back in the cafe with a delicious, healthy recipe. This is a good side dish for those drop-in dinner guests that always happen around the Fourth of July! Super simple, filling, and takes just a few minutes to cook. 

This is another recipe from the diabetes cookbook I picked up from our library. So far, every recipe I've tried has been easy and delicious. You can't ask for more than that!
 Ingredients:
1 cup chicken broth
1/2 cup quick cooking barley (I used regular since that's what I had in the cabinet)
1 tbs canola oil
1 1/2 tbs diced onions
mushrooms (I used crimini and here's a great article on their special health benefits, which are different than regular white button mushrooms)
2 tbs garlic
2 cups fresh baby spinach
1 tsp oregeno
1/2 tsp salt (I skipped because I used chicken broth and it tasted fine without it)


 Bring the chicken broth to a boil and stir in the barley. Turn it down to a simmer and put on a tight lid. Leave it for 10-15 minutes, stirring a few times to make sure it's not sticking/ burning to the bottom of the pot.
 Put oil, onions, garlic and mushrooms (washed and sliced) into a non-stick pan. Stir on medium heat until onions are cooked. I like my mushrooms a bit carmelized so I turned the heat up to medium high.

Check the barley and when it's cooked (soft) remove it from the heat. Don't drain the excess liquid because it adds flavor to the barley. Put the baby spinach in with the mushrooms and stir for a few minutes, just until wilted.
 Dice the tomatoes and toss with the rest of the ingredients. The book says this recipe has 150 calories a serving, 24 carbs, 4 g of fiber and 3 of protein.

I hope everyone is having a wonderful Fourth of July! We're still traveling, but we're hoping to see some beautiful fireworks displays on the coast. Have a great time celebrating our country's independence and I'll see you next weekend in the cafe, my friends!

10 comments:

  1. Oh yum -- I just need to substitute the chicken broth for vegetable broth and I can make this. I just put The Heart-Smart Diabetes Kitchen on hold at my library. Thanks for the tip. Enjoy the rest of your holiday!

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    1. Ooops, naughty blogger just ate my comment! And the original recipe had water, but I thought that was very bland!

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  2. sounds good! the store near me says 'baby bella' otherwise you're on your own as to what kind of 'mushroom' it is.! I'll have to look for this at the library
    Susanna

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    1. Crimini or baby bella or even shitake, they'd all be good! And every recipe I've tried so far has been delicious!

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  3. I have never cooked with barley. Imagine that.

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    1. My dad has an intense dislike for barley. So, I actually never had barley until I was a teenager!

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  4. I love barley and mushrooms! Beef and barley soup was a Campbell's flavor my girlfriend's mother bought... Oh I loved to be invited over for soup!!!! I realized I have a love affliction for barley and then... oh, then... DAVE DIDN'T LIKE IT.

    Brat. How could he not like it?????? But now I make it as side dishes, or add it to my beef soup so we managed to stay married... with different tastes in barley.

    This looks marvelous, Virginia-of-many-names!!!! I'm going to make it and I bet the usual suspects that appear around meal time will love it!

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    1. I love barley, too! But I think it ahs to be cooked just right. Too long and it's gooey. Not long enough and it's crunchy. Errrrrr....

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  5. And now I'm off to make Lindi Peterson's Mac and Cheese a new favorite at the Blodgett/Herne reunions! LINDI!!! I LOVE YOU FOR BRINGING THIS RECIPE TO THE CAFE!!!!

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    1. What? When was this? Bu wait, I don't need a mac and cheese recipe. I really don't. Although I want one!!!

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