Butternut & Barley Pilaf
Winter squash contributes a rich, full flavor to a simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish. We modified this recipe by roasting the squash. We had read a lot of reviews, and originally it said to place the squash with the barley. Most complained doing it that way the broth didn’t get absorbed. We changed it so that you roast the squash.
Ingredients
1 tbsp. extra-virgin olive oil
1 medium onion, chopped
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1¾ cups water
1 cup pearl barley
2 cups cubed peeled butternut squash, ( ¾-inch cubes)
⅓ cup chopped flat-leaf parsley
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 clove garlic, minced
¼ teaspoon salt, or to taste
Freshly ground pepper, to taste
Preparation
1. Heat ½ a tbsp. of oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add broth, water, barley; bring to a boil, cover, reduce heat to medium-low and simmer until the barley is tender and most of the liquid has been absorbed, about 45 minutes.
2. Meanwhile preheat oven to 425 degrees. In a small bowl mix ½ tbsp. of oil, salt and pepper. Spread on a roasting pan, and roast 20-25 minutes or until squash is soft.
3. Add squash, parsley, lemon zest, lemon juice, garlic, salt and pepper to barley; mix gently.
Nutrition information
6 Servings – Serving size: ⅔ cup
Per serving: 175 calories 2 g fat(0 g sat); 7 g fiber; 36 g carbohydrates; 5 g protein; 36 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 5250 IU vitamin A; 19 mg vitamin C; 49 mg calcium; 2 mg iron; 269 mg sodium; 398 mg potassium
This particular picture and recipe is credited to www.eatingwell.com. Visit their website for other great low calorie ideas.