Confetti Barley Pilaf Recipe

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Ingredients:

Serving

1 tbsp olive oil
1/2 cup chopped yellow bell pepper
1/2 cup chopped carrot
1/2 cup chopped red onion
1 cup uncooked quick-cooking barley
1/2 tsp salt
1 (14-oz) can fat-free , less-sodium chicken broth
1 small bay leaf
1 fresh thyme sprig
1/2 cup chopped tomato
1/3 cup slivered almonds, toasted
1/4 cup chopped fresh parsley
1/8 tsp freshly ground black pepper

Directions:

Heat oil in a medium saucepan over medium-high heat. Add bell pepper, carrot, and onion; sauté 5 minutes or until onion is almost tender. Add barley; sauté 1 minute. Add salt, broth, bay leaf, and thyme sprig. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until barley is tender and liquid is absorbed. Discard bay leaf and thyme sprig. Remove from heat; stir in tomato and next 3 ingredients.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	143.27 Kcal (600 kJ)
Calories from fat	71.16 Kcal
		% Daily Value*
Total Fat	7.91g	12%
Sodium	259.37mg	11%
Potassium	249.77mg	5%
Total Carbs	15.35g	5%
Sugars	3.15g	13%
Dietary Fiber	3.45g	14%
Protein	3.77g	8%
Vitamin C	27.4mg	46%
Vitamin A	0.6mg	20%
Iron	9mg	50%
Calcium	45.6mg	5%

Amount Per 100 g
Calories	115.92 Kcal (485 kJ)
Calories from fat	57.57 Kcal
		% Daily Value*
Total Fat	6.4g	12%
Sodium	209.87mg	11%
Potassium	202.09mg	5%
Total Carbs	12.42g	5%
Sugars	2.55g	13%
Dietary Fiber	2.79g	14%
Protein	3.05g	8%
Vitamin C	22.2mg	46%
Vitamin A	0.5mg	20%
Iron	7.2mg	50%
Calcium	36.9mg	5%

* 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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Recipe Tags

Weightwatchers Points

2.8

Points
4

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

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