Mushroom and Barley Pilaf with a Poached Egg

14 30 323
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Mushroom and Barley Pilaf with a Poached Egg
Health Rating

Ingredients


4 cup Vegetable stock/broth, low sodium
2 tbsp Canola oil
1 medium Yellow onion (finely chopped)
1 tbsp Thyme, fresh (finely chopped)
1 tbsp Rosemary, fresh (finely chopped)
2 cup Cremini (Italian) mushroom (sliced)
1 cup Shiitake mushrooms, raw (sliced)
1 cup Oyster mushroom (sliced)
1 1/2 cup Barley, dry
2 clove(s) Garlic (minced)
1/2 tsp Salt and pepper
2 cup Asparagus (chopped, blanched)
1/4 cup Parsley, fresh (chopped)
6 medium egg Egg

Instructions


1. Pour broth into saucepan set over medium heat; bring to a simmer. Reduce heat to low to maintain heat.

 

2. Heat oil in Dutch oven set over medium heat. Add onion, mushrooms, thyme and rosemary. Cook for 7 to 10 minutes or until browned. Add barley, garlic, salt and pepper. Cook for 2 minutes or until well coated and fragrant.

3. Ladle in 1 cup (250 mL) broth. Cook, stirring constantly, until almost all the liquid is absorbed. Continue to add all but ½ cup (125 mL) of broth, 1 cup (250 mL) at a time and stirring constantly, for 20 to 25 minutes or until barley is tender but still slightly toothsome in the centre.

 

4. Stir in asparagus, reserved ½ cup (125 mL) broth and parsley. Cook for 2 to 3 minutes or until heated through. Adjust salt and pepper to taste, if desired.

5. Meanwhile, fill saucepan with about 3 inches (8 cm) of water. Heat until water simmers gently. Break cold egg into small dish or saucer. Holding dish just above simmering water, gently slip egg into water. Repeat for remaining eggs. Cook in barely simmering water for 3 to 5 minutes or until white is set and yolk is cooked to desired level of doneness.

6. Remove eggs with slotted spoon. Drain well on paper towel. Place over each portion of barley.

Nutrition Facts

Per Portion

Calories 323
Calories from fat 96
Calories from saturated fat 32
Total Fat 10.7 g
Saturated Fat 3.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.7 g
Monounsaturated Fat 12.2 g
Cholesterol 170 mg
Sodium 262 mg
Potassium 590 mg
Total Carbohydrate 43 g
Dietary Fiber 10.8 g
Sugars 4.4 g
Protein 13.8 g

Dietary servings

Per Portion


Grain 2.3
Meat Alternative 0.5
Vegetables 2.1

Energy sources


Pygal53%467.3301382812135203.5737650879950730%300.58655449804445232.3305126338754617%335.088876843453119.6139700155428653%30%17%CarbohydratesFatProtein

Notes:

Barley

is rich in protein, and both soluble and insoluble fiber which are so important for digestion

Eggs

are a great source of protein and are high in some B vitamins!

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