Broccoli-Barley Pilaf

This low-carbohydrate dish features fiber-rich whole wheat barley and broccoli, a vitamin C-loaded power food. Drizzle the pilaf with our tart homemade mustard dressing, sprinkle with feta cheese and watch your family enjoy it!

Ingredients:
Broccoli-barley pilaf
  • 2/3 cup whole grain (hull-less) barley*
  • 4 cups bite-sized pieces fresh broccoli (8 ounces)
  • 2 Tbsp water
  • 3 Tbsp red wine vinegar
  • 2 Tbsp olive oil
  • 1 tsp dried Italian seasoning, crushed
  • 1/2 tsp Dijon-style mustard
  • 1/4 tsp salt
  • 1 ripe avocado, halved, seeded, peeled and coarsely chopped
  • 2 - 3 tsp lime juice
  • 2 Tbsp lightly salted pistachio nuts, coarsely chopped
  • 1/2 cup frozen (thawed) chopped spinach, squeezed to drain
  • 1/4 cup crumbled reduced-fat feta cheese
Preparation:
  1. Cook barley according to package directions; drain. Transfer to a large serving bowl; cool to room temperature.
  2. In a microwave-safe dish, combine broccoli and the water. Microwave on 100 percent power (high) 2 to 3 minutes or just until broccoli turns bright green and is slightly tender, stirring once. Drain well. Stir into cooked barley.
  3. For dressing, in a screw-top jar, combine red wine vinegar, oil, Italian seasoning, mustard and salt. Cover and shake well. Toss avocado with the lime juice. Add dressing, avocado and nuts to the barley-broccoli mixture; gently toss to combine. Serve at room temperature. Sprinkle with crumbled reduced-fat feta cheese.
*Test Kitchen Tip: If you prefer, substitute faro, quinoa or brown rice for the barley. Start with the dry amount that yields 1 1/2 cups cooked.

Makes:
8 servings (about 1/2 cup each)
Per serving :
151 Calories; 8 gm fat; 5 g protein; 17 gm carbohydrate; 5 gm fiber; 146mg sodium

Adapted from Diabetic Living Online.
Accessed: 3/2/15: www.diabeticlivingonline.com/recipe/broccoli-barley-pilaf/