Oregano, shallots, and lemon juice enhance the vegetables in this barley-based dish. You can replace the chard with other greens, such as spinach, turnip greens, or collard greens, if you prefer, adjusting the cooking time as needed.
Recipe information
Yield
Serves 4; 1/2 cup per serving
Ingredients
Preparation
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
Stir in the tomatoes, lemon juice, chard, and barley. Cook, uncovered, for 1 minute, or until the tomatoes are hot, stirring frequently.
Nutrition information
Step 5
(Per serving)
Step 6
Calories: 91
Step 7
Total fat: 1.5g
Step 8
Saturated: 0.5g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 1.0g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 66mg
Step 14
Carbohydrates: 18g
Step 15
Fiber: 3g
Step 16
Sugars: 2g
Step 17
Protein: 3g
Step 18
Calcium: 30mg
Step 19
Potassium: 246mg
Dietary Exchanges
Step 20
1 starch
