Microwave Barley Pilaf
|Olive oil||2 Tablespoon|
|Onion||1 , chopped|
|Sweet red pepper||1 , seeded and finely diced|
|Pearl barley||3⁄4 Cup (12 tbs), drained, rinsed|
|Beef broth/Prepared bouillon||1 1⁄2 Cup (24 tbs)|
Heat the oil in a medium skillet, and saute the onion and pepper until softened.
Add the barley and saute 1 minute more.
Spoon the mixture into a 2-quart casserole.
In a saucepan, bring the broth to the boiling point and then add it to the barley.
Cover the casserole and microwave on high for about 8 minutes, until bubbly.
Continue cooking on medium for about 30 minutes, or until all the broth is absorbed and the barley is tender but still crunchy.
The pilaf can be made ahead and reheated in the microwave for about 5 minutes.
Serving size: Complete recipe
Calories 498 Calories from Fat 281
% Daily Value*
Total Fat 32 g48.9%
Saturated Fat 4.6 g23.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1184.6 mg49.4%
Total Carbohydrates 46 g15.4%
Dietary Fiber 8.4 g33.4%
Sugars 11.3 g
Protein 9 g17.8%
Vitamin A 79.2% Vitamin C 285.9%
Calcium 6.2% Iron 9%
*Based on a 2000 Calorie diet