HEART HEALTHY RECIPE (LUNCH): BARLEY VEGETABLE STEW

·         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