Warm Broccoli and Barley Pilaf Recipe

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Warm Broccoli and Barley Pilaf
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Ingredients:

Directions:

  1. In a medium saucepan, melt 1 tablespoon of the butter. Add the barley and cook over moderately high heat, stirring until fragrant and lightly browned, about 5 minutes. Add 3 cups of water and 1 teaspoon of salt and bring to a boil.
  2. Cover and cook over low heat until the barley is tender and the water is absorbed, about 20 minutes.
  3. Meanwhile, in a large deep skillet, bring 1/2 inch of water to a boil. Add the broccoli florets, cover and cook just until bright green, about 2 minutes.
  4. Drain and pat dry. Wipe out the skillet and melt 1 tablespoon of the butter in the olive oil.
  5. Add the broccoli stems and stir-fry over high heat until crisp-tender, about 2 minutes. Add the shallots, ginger and jalapeño and stir-fry for 1 minute.
  6. Add the broccoli florets, season with salt and stir-fry for 2 minutes.
  7. Off the heat, stir in the barley and scallion and the remaining 1 tablespoon of butter. Transfer to a bowl and serve warm.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 372.65 Kcal (1560 kJ)
Calories from fat 152.61 Kcal
% Daily Value*
Total Fat 16.96g 26%
Cholesterol 22.9mg 8%
Sodium 64.99mg 3%
Potassium 804.5mg 17%
Total Carbs 47.87g 16%
Sugars 4.9g 20%
Dietary Fiber 13.46g 54%
Protein 11.16g 22%
Vitamin C 157.1mg 262%
Vitamin A 0.1mg 4%
Iron 3.7mg 20%
Calcium 104.6mg 10%
Amount Per 100 g
Calories 147.67 Kcal (618 kJ)
Calories from fat 60.47 Kcal
% Daily Value*
Total Fat 6.72g 26%
Cholesterol 9.07mg 8%
Sodium 25.76mg 3%
Potassium 318.8mg 17%
Total Carbs 18.97g 16%
Sugars 1.94g 20%
Dietary Fiber 5.33g 54%
Protein 4.42g 22%
Vitamin C 62.2mg 262%
Iron 1.5mg 20%
Calcium 41.5mg 10%

* 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

  • 8.1
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • high fiber

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