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A variety of seasonal vegetables could be used in this recipe. Preparation time is 15 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.
Ingredients
- 4 cups low fat, low sodium chicken broth
- 2 cloves garlic, minced
- ½ cup red onion, minced
- ½ cup diced carrots
- 1 cup pearl barley
- ½ cup diced zucchini
- 2 tablespoons chopped fresh parsley
- 1 teaspoon olive oil
- 1 tablespoon lemon juice
- salt and pepper to taste
Directions
Step 1
Heat 1/4 cup of the broth in a saucepan over medium high heat. Add the garlic and onion and saute for 5 minutes. Add the carrots and saute for 5 minutes.
Step 2
Add the remaining broth and bring to a boil. Add the barley, lower the heat, cover, and simmer until the liquid is almost absorbed, about 50 minutes.
Step 3
Add the zucchini, parsley, oil, and lemon juice. Simmer for 5 more minutes; season with salt and pepper.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 150 | |
| % Daily Value * | |
| Total Fat1g | 2% |
| Saturated Fat0g | 2% |
| Sodium271mg | 12% |
| Total Carbohydrate30g | 11% |
| Dietary Fiber7g | 24% |
| Total Sugars2g | |
| Protein5g | |
| Vitamin C18mg | 90% |
| Calcium32mg | 2% |
| Iron1mg | 8% |
| Potassium320mg | 7% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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