Recipe Image

Broccoli-Barley Pilaf

  • 20 m
  • 1 h 30 m
Diabetic Living Magazine
“Robust, chewy barley teams up with crisp broccoli, creamy avocado and tangy feta cheese in this flavorful side dish.”

Ingredients

    • 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

Directions

  • 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.
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