BARLEY AND CHARD PILAF

Barley and Chard Pilaf image

Yield Serves 4; 1/2 cup per serving

Number Of Ingredients 10

1 cup water and 1/4 cup water, divided use
1/2 cup uncooked quick-cooking barley
1/2 teaspoon dried oregano, crumbled, or 2 teaspoons snipped fresh
1/4 teaspoon pepper
4 ounces red or green Swiss chard, tough stems discarded and leaves coarsely chopped (about 2 cups)
1 teaspoon olive oil
2 medium shallots, finely chopped
1/4 cup finely chopped red bell pepper
1/3 cup chopped seeded tomatoes, drained
1 tablespoon fresh lemon juice

Steps:

In a medium saucepan, bring 1 cup water to a boil over high heat. Stir in the barley, oregano, and pepper. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender and the water is absorbed.
In another medium saucepan, bring the remaining 1/4 cup water to a boil over high heat. Stir in the chard. Reduce the heat and simmer, covered, for 5 to 8 minutes, or until the chard is tender. Drain well in a colander. Set aside.
Pour the oil into the pan the chard was in. Heat over medium-high heat, swirling to coat the bottom. Cook the shallots and bell pepper for 4 minutes, or until tender, stirring frequently.
Stir in the tomatoes, lemon juice, chard, and barley. Cook, uncovered, for 1 minute, or until the tomatoes are hot, stirring frequently.
Nutrition information
(Per serving)
Calories: 91
Total fat: 1.5g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.0g
Cholesterol: 0mg
Sodium: 66mg
Carbohydrates: 18g
Fiber: 3g
Sugars: 2g
Protein: 3g
Calcium: 30mg
Potassium: 246mg
Dietary Exchanges
1 starch

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