Orzo & Toasted Barley

From EatingWell: September/October 1993 — Subscribe Now!

Orzo is a small, rice-shaped pasta. To add a little color and texture, the barley is lightly toasted beforehand.

4 servings

Active Time: 25 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 teaspoon canola oil
1 cup quick-cooking barley
1 clove garlic, minced
2 1/2 cups reduced-sodium chicken broth
1/2 cup orzo
1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme leaves
1/4 cup chopped fresh chives, or scallion greens
Salt & freshly ground pepper, to taste

Preparation

Heat oil in a medium saucepan over medium heat. Add barley and cook, stirring occasionally, until golden and toasted, about 5 minutes. Add garlic and cook, stirring, for 1 minute more. Pour in broth and bring to a boil. Add orzo and thyme. Stir once, reduce heat to low, cover and simmer for 10 minutes. Remove from the heat and let stand for 5 minutes to absorb any remaining liquid. Stir in chives (or scallion greens) and season with salt and pepper.

Nutrition

Per serving: 235 calories; 3 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 45 g carbohydrates; 9 g protein; 5 g fiber; 161 mg sodium; 141 mg potassium.

2 1/2 Carbohydrate Serving

Exchanges: 3 starch