Spinach and Mushroom Barley Pilaf

Spinach and Mushroom Barley Pilaf

Health Rating
Prep Cook Ready in Servings
10 min 30 min 40 min 4
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Ingredients


2 cup Baby spinach
1/2 cup Barley, dry
1 1/2 tbsp Canola oil
2 clove(s) Garlic (minced)
1 tsp Oregano, dried
1 cup Water
114 gm White mushrooms (sliced)
1 1/2 cup Yellow onion (diced)

Instructions


Bring water to a boil in a small saucepan over high heat. Stir in barley, reduce heat, cover tightly, and simmer 10 -12 minutes or until tender. Remove from heat and let stand 5 minutes.

Meanwhile, heat 1/2 tbsp (7 mL) canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom evenly; add onions, and cook 6 minutes or until richly browned, stirring frequently. Add mushrooms and cook 4 minutes or until tender, using two utensils to toss. Add garlic and cook 30 seconds, stirring constantly.

Remove from heat. Add spinach, oregano and undrained barley. Toss well to blend. Drizzle remaining 1 tbsp (15 mL) canola oil evenly over all and toss gently until just coated.

Nutrition Facts

Per Portion

Calories 174
Calories from fat 55
Calories from saturated fat 5.0
Total Fat 6.1 g
Saturated Fat 0.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.4 g
Cholesterol 0
Sodium 19.1 mg
Potassium 379 mg
Total Carbohydrate 24.8 g
Dietary Fiber 5.8 g
Sugars 3.4 g
Protein 5.0 g

Dietary servings

Per Portion


Grain 1.1
Vegetables 1.8

Energy sources


Pygal57%465.634780583214.15063587732%293.106880295207.23308006511%349.09816954112.87120252857%32%11%CarbohydratesFatProtein
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