Spinach and Mushroom Barley Pilaf
- 1 cup water 250 mL
- 1/2 cup quick-cooking barley 125 mL
- 1 1/2 Tbsp canola oil, divided 20 mL
- 1 1/2 cups diced onion 375 mL
- 1/2 pkg (8 oz/250 g) sliced mushrooms
- 2 medium cloves garlic, minced
- 2 cups (1 oz/ 28 g) loosely packed baby spinach 500 mL
- 1 tsp dried oregano leaves, crumbled 5 mL
- 1/2 tsp salt 2 mL
- 1. Bring water to a boil in a small saucepan over high heat. Stir in barley, reduce heat, cover tightly, and simmer 10 -12 minutes or until tender. Remove from heat and let stand 5 minutes.
- 2. Meanwhile, heat 1/2 Tbsp (7 mL) canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom evenly; add onions, and cook 6 minutes or until richly browned, stirring frequently. Add mushrooms and cook 4 minutes or until tender, using two utensils to toss. Add garlic and cook 30 seconds, stirring constantly.
- 3. Remove from heat. Add spinach, oregano, salt, and undrained barley. Toss well to blend. Drizzle remaining 1 Tbsp (15 mL) canola oil evenly over all and toss gently until just coated.
- Flavorful tip: Do not drain the barley. The small amount of liquid that remains will add moisture to the dish without affecting the flavors. Add the remaining canola oil at the end for a smooth texture.
1/2 cup (125 mL)
|Gras saturés||0.5 g|
Autumn Wild Rice and Mushroom Pilaf
Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, lake trout, walnuts and canola oil.
Moroccan Eggplant with Tomatoes
Eggplant is tricky to cook because its spongy texture soaks up so much oil that it can become greasy. The solution is to use the sweating technique, which means to sauté the vegetable quickly, then cover the pan so it softens in its own juices. That way the natural eggplant flavor really shines through. Another tip with eggplant is to pare off only part of the skin so that some of the pieces become soft and some stay firmer when cooked. To serve this Moroccan dish as a vegetarian main course, ladle over cooked couscous or rice pilaf and sprinkle with a little feta cheese. Or, serve it as an accompaniment to grilled lamb or lamb chops.
Rice Pilaf with Lentils, Curried Onions & Cashews
Pilafs are a great example of the transformative power of sautéing. Without it, this would be just another rice dish. Instead, onions are sautéed in canola oil for maximum flavor, then curry powder is added to create one of the great Indian side dishes. Serve it with chicken or lamb curry, or grilled chicken or fish. With the addition of lentils and cashews, also sautéed in canola oil, this is a high-protein, low-fat, high-fiber choice that could also be eaten as a vegetarian entrée.