Barley Pilaf With Beets And Dill
|Vegetable oil||1 Tablespoon|
|Yellow onion||1 Medium, finely chopped|
|Pearl barley||2 Cup (32 tbs) (Medium Size)|
|Pickled beets||1 Pound, finely chopped (1 Jar, Juice Reserved)|
|Chicken stock/Vegetable stock / low-sodium chicken broth||4 Cup (64 tbs)|
|Salt/To taste||1⁄2 Teaspoon|
|Black pepper/To taste||1⁄2 Teaspoon|
|Dijon mustard||1 Teaspoon|
|Watercress||1 Bunch (100 gm), stems removed|
|Snipped fresh dill/Minced parsley||1⁄4 Cup (4 tbs)|
|Plain non-fat yogurt||1 Cup (16 tbs)|
1 In a medium-size heavy saucepan, heat the oil over moderate heat.
Add the onion and saute, stirring, for 2 minutes or until it begins to turn translucent.
Stir in the barley, beet juice, stock, sugar, salt, and pepperand bring toaboil.
Lower the heat, cover, and simmerfor25 minutes or until the barley is just tender.
2 Stir in the beets and mustard, cover, and cook for 5 minutes or until the beets are hot.
Remove from the heat and stir in the watercress, dill, and yogurt.
Cover and let stand for 5 minutes or until the yogurt is warm and the watercress leaves are wilted
Serving size: Complete recipe
Calories 1450 Calories from Fat 254
% Daily Value*
Total Fat 28 g43.8%
Saturated Fat 5.1 g25.6%
Trans Fat 0 g
Cholesterol 28.8 mg9.6%
Sodium 3061.6 mg127.6%
Total Carbohydrates 242 g80.7%
Dietary Fiber 21.3 g85.1%
Sugars 30.3 g
Protein 57 g114.3%
Vitamin A 68.1% Vitamin C 79%
Calcium 43.1% Iron 17.2%
*Based on a 2000 Calorie diet