Sunday, June 22, 2014

[Healthy_Recipes_For_Diabetic_Friends] BUTTERNUT AND BARLEY PILAF - 34g Carbs, 6g Fiber

 

 BUTTERNUT AND BARLEY PILAF - 34g Carbs, 6g Fiber

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : barley                          butternut squash
                stove top

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  extra-virgin olive oil
  1             medium  onion
  14            ounces  chicken broth
  1 3/4           cups  water
  1                cup  pearl barley
  2               cups  butternut squash
     1/3           cup  flat leaf parsley
  1           teaspoon  lemon zest
  1         tablespoon  lemon juice
  1              clove  garlic
     1/4      teaspoon  salt
                        black pepper -- coarsely ground

1.  Heat oil in a large saucepan over medium heat.  Add onion and cook, stirring often, until softened, 2 to 3 minutes.

2.  Add broth, water, barley and squash; bring to a simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes.

3.  Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.

Source: "EatingWell.com"
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Per Serving (excluding unknown items): 172 Calories; 2g Fat (11.9% calories from fat); 5g Protein; 34g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 309mg Sodium. 

Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

NOTES : FLEX POINTS PER SERVING: 2

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Posted by: <gypsybussings@yahoo.com>
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