Side Items

Barley and Spring Greens takes several minutes to prepare.

Barley and Spring Greens takes several minutes to cook.

Barley and Spring Greens makes servings.

The ingredients for Barley and Spring Greens are:

Canola oil spray3/4 cup chopped onions1 fennel bulb, chopped (about 1 1/2 cups)1/2 Tbsp. canola oil1-3 cloves garlic (or to taste), finely chopped3/4 cup thin slices of red, orange, and/or yellow bell pepper (about 1 medium)1 cups pearl barley1 tsp. dried thyme1 tsp. dried marjoram4-5 cups fat-free, low-sodium chicken broth1 cup spinach leaves, torn into pieces1/4 cup grated Parmesan cheese2 Tbsp. finely-chopped fresh basilSalt and freshly ground black pepper, to taste

Here is how you make Barley and Spring Greens:

1. Generously coat a large heavy pot with spray oil and place over medium-high heat. Add the onions and fennel and saut? until tender, 5 to 10 minutes. Add oil and heat until hot. Add the garlic and bell peppers and saut? lightly for 1 to 2 minutes. Stir in barley, thyme, marjoram and broth. Bring to a boil, immediate reduce heat to low and simmer until the liquid is almost absorbed, stirring occasionally, 40 to 50 minutes or until barley is tender. Midway through the cooking process, add salt and pepper to taste.2. When barley is cooked, add spinach, cheese and basil. Stir to blend and adjust seasonings with salt and pepper, to taste.Makes 6 servings (approx 3/4 cups each.)Printed with permission from the American Institute for Cancer Research. The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.

The nutritional information for Barley and Spring Greens is:

• Amount Per Serving
• Calories: 228.5

• Total Fat: 4.2 g
• Cholesterol: 2.9 mg
• Sodium: 1,352.0 mg
• Total Carbs: 34.8 g
• Dietary Fiber: 7.4 g
• Protein: 14.2 g