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Thursday, March 26, 2015


·         1 cup barley (1 cup raw= 2 cups cooked)
·         3 cups water
·         1 tsp. olive oil
·         1 cup chopped yellow onion
·         2 cloves garlic, minced
·         ½ tsp. dried rosemary
·         ¾ cup small fresh mushrooms, sliced
·         1 cup yellow bell pepper, chopped
·         2 TBSP white wine
·         1 (15.5 ounce) can white beans, rinsed and drained
·         1 (14.5 ounce) can Italian style diced tomatoes
·         2 cups fresh baby spinach
·         1 pinch red pepper flakes

1.      Bring the barley and water to a boil in a pot, cover and reduce heat to low
2.      Heat the olive oil in a large pot over medium heat and cook the onion and garlic until tender
3.      Season with rosemary; mix in the mushrooms, yellow pepper and wine and cook 5 minutes
4.      Stir in the cooked barley, beans, tomatoes and spinach
5.      Season with red pepper flakes
6.      Continue cooking for 10 minutes, or until spinach is wilted

Servings:  6
Serving size:  1¼ cups

Nutritional Information
Calories:  257
Fat:  1.7 g
Saturated Fat:  0 g             TIP:                 
Cholesterol:  0 mg              Rinse all grains in a bowl or strainer before cooking
Sodium:  172 mg                in order to take out foreign particles and keep
Carbohydrate:  51 g            the rice from being bitter.     
Fiber:  9 g
Protein:  9.4 g

"The Perfect Day"
By: Nanette Cameron, RD

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