Barley Pilaf with Mushrooms - 2 servings
Preparation: 5 min. Cooking: 35 min. Total: 40 min.
-
2 tsp olive oil
-
1 cup onion, chopped
-
1/4 lb mushrooms, thinly sliced
-
1/2 bay leaf
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1/2 cup pearled barley
-
1 cup water
-
1-1/2 Tbsp parsley, minced
Heat oil in a heavy saucepan over medium heat. Sauté onion, mushrooms and bay leaf 5 minutes, stirring, until onion is softened. Stir in barley, water and salt and pepper to taste. Bring to a boil. Reduce heat to low, cover pan and simmer 30-35 minutes, or until liquid is absorbed and barley is tender. Discard bay leaf and stir in parsley. Fluff with a fork before serving.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 150 Cal |
5.2 g |
25 g |
3.6 g |
4.3 g |
6.2 g |
0 mg |
12 mg |
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Nutrients
| Calories |
150 Cal |
|
| Fat |
5.2 g |
|
| Carbs |
25 g |
|
| Protein |
3.6 g |
|
| Fiber |
4.3 g |
|
| Sugar |
6.2 g |
|
|
Fats
| Fat |
5.2 g |
|
| Fat, Sat. |
0.72 g |
|
| Fat, Mono. |
3.3 g |
|
| Fat, Poly. |
0.75 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
24 mg |
4.4% |
| Niacin |
3.5 mg |
22% |
| Panto. Acid |
1.4 mg |
28% |
| Riboflavin |
0.22 mg |
17% |
| Thiamin |
0.12 mg |
10% |
| Vitamin A |
240 IU |
8.1% |
| Vitamin B6 |
0.24 mg |
15% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
11 mg |
13% |
| Vitamin D |
12 IU |
6% |
| Vitamin E |
0.7 mg |
4.6% |
| Vitamin K |
50 mcg |
41% |
|
Minerals
| Calcium |
38 mg |
3.8% |
| Copper |
0.41 mg |
46% |
| Fluoride |
84 mcg |
2100% |
| Iron |
2 mg |
25% |
| Magnesium |
30 mg |
7% |
| Manganese |
0.33 mg |
4.7% |
| Phosphorus |
110 mg |
16% |
| Potassium |
430 mg |
9.1% |
| Selenium |
11 mcg |
20% |
| Sodium |
12 mg |
0.79% |
| Zinc |
1.1 mg |
9.8% |
|
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