New American Plate Challenge

Golden Quick Barley with Sweet Peas and Corn

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Weekly Recipe
Serves 4 servings Yield: 3 cups; 3/4 cup per serving

For a quick and easy side dish, look no further than your pantry and freezer staples. Quick cooking barley pairs well with frozen sweet green peas and corn. Barley is a whole grain that’s rich in soluble fiber, beneficial for controlling blood sugar, cholesterol and weight. It also contains beta–glucans that may help prevent inflammation and chronic diseases like cancer. Turmeric contains curcumin, a golden pigment that has antioxidant properties.


Ingredients

  • 1 Tablespoon
    extra virgin olive oil
  • 1
    small onion, chopped
  • 2
    cloves garlic, minced
  • 3/4 Cups
    quick pearled barley
  • 2 Cups
    low-sodium vegetable or chicken broth
  • 1 Teaspoon
    Italian seasoning
  • 1/2 Teaspoon
    salt
  • 1/8 Teaspoon
    ground turmeric
  • freshly ground black pepper
  • 1/2 Cup
    frozen sweet peas
  • 1/2 Cup
    frozen sweet corn
  • juice of 1/4 fresh lemon (about 1 Tbsp.)
  • 1-2 Tablespoon
    shredded Pecorino Romano or Parmesan cheese, optional

Instructions

  1. In 2-quart medium saucepan, heat oil over medium-high heat. Sauté onion until softened, about 4 minutes. Add garlic and sauté 30 seconds. Add barley and stir 1 minute to toast.

  2. Add broth, Italian seasoning, salt, turmeric and 4-5 grinds pepper. Increase heat to high and bring mixture to a boil. Reduce heat to simmer, cover and cook 15 minutes.

  3. Stir in peas and corn. Cover and simmer 5 minutes. Barley mix should be slightly wet.

  4. Stir in lemon juice. Sprinkle on or mix in cheese, if using, and serve immediately.

Nutrition: Per serving: 223 calories, 5 g total fat (<1 g saturated fat), 40 g carbohydrate, 8 g protein, 7 g dietary fiber, 351 mg sodium

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