Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe
Recipe Ingredients
6 cup vegetable/chicken stock
1 1/2 cup dry white wine, or stock
1 3/4 cup pearl barley
1 tbsp olive oil
2 cup mushrooms, sliced
1 onion, chopped
1 garlic clove, minced
2 cup sweet potato, diced
1 tbsp fresh thyme or 1 ts dried
3 cup small broccoli florets
1/2 cup parmesan, freshly grated
1 salt
1 pepper
Recipe Preparation
Combine vegetable stock and white wine. In large, heavy saucepan,
combine 3-1/2 cups of the stock mixture and barley. Cover; bring to
boil. Reduce heat to medium-low; simmer, stirring, for 25-30 minutes
or until almost all of the liquid is absorbed.
Uncover; stir in 3 cups of the stock mixture, about 1/2 cup at a time,
stirring until each addition is absorbed before adding the next, for
about 25 minutes or until barley is tender and creamy. Remove from
heat; cover and set aside.
Meanwhile, in large saucepan, heat olive oil over medium heat; cook
mushrooms, onion and garlic, stirring frequently, for 5-10 minutes or
until mushrooms are softened.
Stir in remaining stock mixture, sweet potato and thyme. Cover and
simmer over medium-low heat for about 8 minutes, stirring
occasionally. Add broccoli; cook for 6-8 minutes or until vegetables
are tender. Stir barley into mushroom mixture and heat through.
Sprinkle with cheese and season with salt and pepper to taste.
Per serving: about 440 calories, 13 g Protein, 8 g fat, 78 g
carbohydrate Good source calcium, very high source fibre, excellent
source iron.
Source: Canadian Living magazine Feb 95 Presented in article by Jan
Main: "Health & Well-Fare: Savour The Soy"
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Servings: 5
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Food Tips of the Week
Weight loss hints and tipsIn planning a meal plan, the most important step is to make efforts to lower your intake of fat, salt and refined carbohydrates.
Some reduced carbohydrate diet pointers:
* Replace sugar with splenda. Many recipes that need sugar can be modified to make use of splenda instead. It is not exactly the same so you will need to do a bit of trial and error and it may not work for everything, but it gives pretty good results once you have it cracked.
* You can make delicious smoothies by using low carb yogurt. I know, you can't really describe it as cooking, but if you love smoothies you can make perfectly acceptable alternatives by using low carb yogurt and your favorite fruit. Obviously, you will need to ensure you use fruit that is low in carbohydrates and the whole fruit as the fiber will help.
Cruciferous vegetables, Superfoods that also help your Your diet
(includes Cauliflower, Fresh green beans, Mizuna and Rutabaga)
Members of the brassica family have large amounts of vitamins (eg.folate), minerals (selenium and potassium, for example), fibre, chlorophyll, antioxidents, isothiocyanates, and indole-3-carbinol.
Over and above their many other healthy effects, some of these nutrients are believed to help reduce the cancer risk in those prone to it..
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