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Barley-Butternut Squash Pilaf Recipe

Barley-Butternut Squash Pilaf Recipe

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Nutrition

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Ingredients:

Serving

1 tbsp olive oil
1 small butternut squash, peeled cut into 1 1/2 inch pieces
1 yellow onion, chopped
1 small red pepper, chopped
1 cup pearl barley (not quick cooking )
1 (14 oz) can low sodium chicken broth
1/2 cup water
1/2 tsp dried sage
1/2 tsp dried thyme
1/4 tsp salt
fresh ground pepper
1 tsp grated lemon peel

Directions:

Heat oil in a dutch oven over medium high heat; add squash, onion a bell pepper. Cook 3 minutes, stirring often. Add barley; cook, stirring often, until toasted slightly, about 3 minutes.
Add broth, water, sage thyme, salt and pepper to taste. Cover; heat to boil. Reduce heat to a simmer; cook covered until barley is just tender about 35 minues. Remove from heat, stir lemon zest.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	69.5 Kcal (291 kJ)
Calories from fat	29.77 Kcal
		% Daily Value*
Total Fat	3.31g	5%
Sodium	77.39mg	3%
Potassium	122.1mg	3%
Total Carbs	9.39g	3%
Sugars	0.73g	3%
Dietary Fiber	1.66g	7%
Protein	0.88g	2%
Vitamin C	16.2mg	27%
Vitamin A	0.2mg	6%
Iron	0.5mg	3%
Calcium	17.9mg	2%

Amount Per 100 g
Calories	86.04 Kcal (360 kJ)
Calories from fat	36.86 Kcal
		% Daily Value*
Total Fat	4.1g	5%
Sodium	95.81mg	3%
Potassium	151.16mg	3%
Total Carbs	11.63g	3%
Sugars	0.91g	3%
Dietary Fiber	2.06g	7%
Protein	1.09g	2%
Vitamin C	20mg	27%
Vitamin A	0.2mg	6%
Iron	0.6mg	3%
Calcium	22.1mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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