Butternut & Barley Pilaf

From EatingWell: December 2005/January 2006 — Subscribe Now!

Winter squash contributes a rich, full flavor to a simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish. The pilaf is an excellent accompaniment to chicken and pork, but would stand on its own with the addition of Parmesan.

6 servings, 2/3 cup each

Active Time: 20 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1 3/4 cups water
1 cup pearl barley
2 cups cubed peeled butternut squash, (3/4-inch cubes) (see Tip)
1/3 cup chopped flat-leaf parsley
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste

Preparation

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add broth, water, barley and squash; bring to a simmer, reduce heat to medium-low and simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes. Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.

Tips & Notes

Tip: To save time, use conveniently peeled and cubed butternut squash, available in many supermarkets in the fall and winter.

Nutrition

Per serving: 194 calories; 2 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 40 g carbohydrates; 6 g protein; 8 g fiber; 149 mg sodium; 457 mg potassium.

Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (45% dv), Fiber (30% dv).

2 Carbohydrate Serving

Exchanges: 2 starch,1 vegetable