Broccoli-Barley Pilaf

Broccoli-Barley Pilaf

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From: Diabetic Living Magazine

Robust, chewy barley teams up with crisp broccoli, creamy avocado and tangy feta cheese in this flavorful side dish.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • ⅔ cup whole-grain (hull-less) barley (see Tip)
  • 4 cups bite-size pieces fresh broccoli (8 ounces)
  • 2 tablespoons water
  • 3 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon dried Italian seasoning, crushed
  • ½ teaspoon Dijon-style mustard
  • ¼ teaspoon salt
  • 1 ripe avocado, halved, seeded, peeled and coarsely chopped
  • 2 to 3 teaspoons lime juice
  • 2 tablespoons lightly salted pistachio nuts, coarsely chopped
  • ¼ cup crumbled reduced-fat feta cheese

Preparation

  • Prep

  • Ready In

  1. Cook barley according to package directions; drain. Transfer to a large serving bowl; cool to room temperature.
  2. In a microwave-safe dish, combine broccoli and the water. Microwave on 100% power (high) 2 to 3 minutes or just until broccoli turns bright green and is slightly tender, stirring once. Drain well. Stir into cooked barley.
  3. For dressing, in a screw-top jar, combine vinegar, oil, Italian seasoning, mustard and salt. Cover and shake well. Toss avocado with the lime juice. Add dressing, avocado and nuts to the barley-broccoli mixture; gently toss to combine. Serve at room temperature. Sprinkle with feta cheese. Store in the refrigerator.
  • Tip: If you prefer, substitute farro, quinoa or brown rice for the barley. Start with the dry amount that yields 1½ cups cooked.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 151 calories; 8 g fat(1 g sat); 5 g fiber; 17 g carbohydrates; 5 g protein; 1 mg cholesterol; 1 g sugars; 367 IU vitamin A; 43 mg vitamin C; 45 mg calcium; 1 mg iron; 146 mg sodium; 252 mg potassium
  • Nutrition Bonus: Vitamin C (72% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ fat, 1 starch, 1 vegetable

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