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Butternut & Barley Pilaf

:  December 2005/January 2006

Your rating: None Average: 3.8 (80 votes)

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.


READER'S COMMENT:
"I love barley and butternut, so this is lovely. My husband doesn't like barley, so I make it often using quinoa instead - equally delicious. "
Butternut & Barley Pilaf Recipe

Makes: 6 servings, 2/3 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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; 0 g added sugars; 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).

Carbohydrate Servings: 2

Exchanges: 2 starch,1 vegetable


More From EatingWell

Recipe Categories

Type of Dish
Side dish, vegetable
Side dish, grain
Ethnic/Regional
Italian
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Total Time
1 hour or less
Servings
6
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Holiday
Christmas
Thanksgiving
Style/Theme
Everyday favorites
Vegan
Vegetarian
Publication
December 2005/January 2006
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