Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Catégorie: Diabétique, Santé du cœur, Plats d’accompagnement

Spinach and Mushroom Barley Pilaf

A dynamic duo in any dish, spinach and mushrooms have rustic texture and earthy flavors.

Spinach and Mushroom Barley Pilaf

INGRÉDIENTS

  • 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

PRÉPARATION

  • 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.

RENDEMENT

4 servings

PORTION

1/2 cup (125 mL)

VALEUR NUTRITIVE

Per Serving

Calories150
Lipides6 g
Gras saturés0.5 g
Cholestérol0 mg
Glucides24 g
Fibres4 g
Protéines3 g
Sodium300 mg