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Low Fat Barley Pilaf

Diet.Chef's picture
  Fat-free chicken broth 13 3⁄4 Ounce (1 Can, Health Valley Brand)
  Water 1 Cup (16 tbs)
  Barley 3⁄4 Cup (12 tbs)
  Chopped onion 1⁄2 Cup (8 tbs)
  Finely chopped celery 1⁄4 Cup (4 tbs)
  Chopped mushrooms 1 Cup (16 tbs)
  Diced apple 1 Cup (16 tbs)
  Raisins 1⁄3 Cup (5.33 tbs)
  White pepper 1 Dash
  Honey 3 Teaspoon
  Lemon juice 1 Tablespoon
  Fresh chopped parsley 2 Tablespoon
  Red apple 1

1) In a medium saucepan, over high heat, allow broth and 6 ounces of water to come to a boil.
2) Stir in barley and then lower heat so that barley bubbles gently.
3) Simmer the mixture for 45 minutes until barley becomes soft and absorbs liquid.
4) In a large skillet, over medium high heat, heat 2 tablespoons of water and sauté onions and celery in it for about 2 minutes.
5) Mix in mushrooms and again sauté for 3 minutes to release juices.
6) Pour in 1/4 cup water, diced apple, raisins and pepper and simmer for about 20 minutes until apples are tender.
7) Mix in barley and simmer again for 3 minutes to allow blending of flavors.

8) Take off the mixture from heat and then add in honey and lemon juice, mixing well.
9) Fluff the mixture with a fork and then keep aside covered until serving.

10) Garnish pilaf with fresh parsley and freshly cut red apple wedges, if desired and serve hot.

Recipe Summary

Difficulty Level: 
Side Dish
Everyday, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
75 Minutes
Ready In: 
80 Minutes

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Average: 4.1 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 284 Calories from Fat 7

% Daily Value*

Total Fat 0.85 g1.3%

Saturated Fat 0.16 g0.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 562.8 mg23.4%

Total Carbohydrates 66 g22%

Dietary Fiber 9.4 g37.7%

Sugars 27.7 g

Protein 7 g13.6%

Vitamin A 18.5% Vitamin C 68.3%

Calcium 5% Iron 12.6%

*Based on a 2000 Calorie diet

Low Fat Barley Pilaf Recipe