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Barley With Caramelized Vegetables
Source: CanolaInfo Virtual Test Kitchen, Category:
Saute & Stir-Fry, Heart-Smart
This recipe is a delicious and easy way to incorporate vegetables into dinner. Canola oil is used to saute and toast the barley to bring out its great flavor.
Ingredients:
- 4 cups low-sodium vegetable broth 1L
- 1 Tbsp canola oil 15 mL
- 3/4 cup pearl barely 175 mL
- 1 Tbsp canola oil 15 mL
- 1 medium onion, thinly sliced 1
- 1 red pepper, thinly sliced 1
- 1 pkg (8oz/200g) sliced mushrooms 1
- 1 large clove garlic, finely chopped zucchini, halved lengthwise, and cut into thin strips 1
- 3 Tbsp balsamic vinegar 45 mL
- 1 Tbsp brown sugar 15 mL
- 1/4 tsp salt 1 mL
- 1/4 tsp pepper 1 mL
Instructions:
1. In saucepan, heat first amount of canola oil over medium high. Add barley and toast for 3-4 minutes.
2. Add broth to barley. Bring to boil, then reduce heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm.
3. Meanwhile, in large frying pan, heat second amount of canola oil. Add onion and saute about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic, and saute 3-4 minutes.
4. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4-5 minutes longer. Season with salt and pepper. Serve over barley.
Yield: 8 servings.
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| Per Serving |
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| Calories |
90 |
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| Fat |
3.5 |
g |
| Saturated Fat |
0 |
g |
| Cholesterol |
0 |
mg |
| Sodium |
150 |
mg |
| Carbohydrates |
12 |
g |
| Fibre |
2 |
g |
| Protein |
2 |
g |
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