Herb Barley and Asparagus

Combine grains and vegetables into one super side dish!

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 140
Fat 3g
Saturated Fat 1/2g
Sodium 460mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 140
Calories from Fat: 30),

% Daily Value

Total Fat: 3g; 3%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 460mg; 460%;
Total Carbohydrate: 22g; 22%
(Dietary Fiber 5g 5% Sugars 2g 2% ),
Protein: 6g; 6%

% Daily Value*:

Vitamin A: 25%;
Vitamin C: 6%;
Calcium: 4%;
Iron: 6%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 60 min
Servings 8

Ingredients

2: cans (14 oz each) chicken broth

1: cup uncooked hulled barley

1: tablespoon canola oil

1: medium onion, chopped (1/2 cup)

1: medium carrot, chopped (1/2 cup)

8: oz asparagus (8 to 10 stalks), cut into 1-inch pieces

1/4: teaspoon dried marjoram or thyme leaves

1/8: teaspoon pepper

2: tablespoons shredded Parmesan cheese

Directions

1 In 2-quart saucepan, heat broth to boiling. Stir in barley. Reduce heat to low; cover and simmer 50 minutes.
2 About 5 minutes before barley is done, in 12-inch skillet, heat oil over medium heat. Cook onion and carrot in oil 3 to 4 minutes, stirring occasionally, until crisp-tender.
3 Stir barley, asparagus, marjoram and pepper into cooked onion mixture. Cover; cook 7 to 8 minutes, stirring occasionally, until barley is tender and liquid is absorbed. Stir in cheese.

Did You Know?

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Expert Tips

To boost the flavor when cooking with grains, a trick of the trade is to cook them in broth (chicken, beef or vegetable), apple juice or vegetable juice.

Whole Grain Serving: 1/2

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We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.