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Toasted Barley Pilaf with Pecans and Mushrooms Recipe |
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Are we afraid of fat? Consider pecans. Like most nuts, they are very high in fat, although they are low in saturated fat, and rich in vitamins and minerals. The key is to eat them in small amounts. In this recipe, two tablespoons helps flavor four servings. That's enough to impart a lovely flavor without much fat -- comfort without guilt. Toasting barley, by the way, enhances both taste and texture.
Ingredient 1 tablespoon olive oil 2/3 cup medium barley 1 cup chopped green onion 1 cup thinly sliced shiitake or button mushrooms 2 cups canned reduced-sodium chicken broth, undiluted 1 tablespoon minced fresh marjoram or thyme 2 tablespoons finely chopped pecans 1/2 teaspoon freshly ground pepper
Method heat oil in heavy, medium saucepan over medium-high heat. add barley and saute 5 to 7 minutes or until toasted. Add green mushrooms; saute 3 minutes until onion is tender. Add chicken broth and marjoram; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until barley is tender. Let stand, covered, 5 minutes; stir in pecans and pepper.
Per serving: 39 g carbohydrates, 240 calories, 8 g fat(1 g saturated), 0 mg cholesterol, 6 g Protein, 325 mg sodium |
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