BARLEY PILAF

1/4 cup diced roasted red pepper

1/4 cup slice mushrooms

3 cups cooked barley

3 green onions, chopped

1/4 parmesan cheese (shredded)

2 clove garlic (crushed)

1/2 cup white wine
 (if you don't want to use white wine you can try substituting any of these or a combination of these: Water, chicken broth, vegetable broth, white grape juice, ginger ale, or white grape juice. The wine's purpose it to add some sweetness and some acid)

1/4 cup sundried tomato (diced)

1 lemon (juice & zest)

1/4 cup green bell pepper

2 TBL basil (chopped fine)

1/4 cup carrot (small diced)

1/8 cup celery (diced)

1 TBL olive oil


Saute all vegetables in oil, add garlic. Saute another minute, add wine (optional??) and reduce

by half. Toss in cooked barley and remaining items, excluding the cheese. Top with cheese

and garnish with fresh basil. Serves 6.

*Info on BARLEY*

RICH in soluble and insoluble Fiber. It can help inhibit fat and cholesterol absorption in the intestine.
Low in Gluten. Aids in appetite control!

1cup cooked Pearl Barley
193 Calories
4 g protein
1 g fat, 0 sat. fat
9 g dietary fiber
44 g carbohydrate
5 mg sodium