Orzo & Toasted Barley
Orzo is a small, rice-shaped pasta. To add a little color and texture, the barley is lightly toasted beforehand.
From EatingWell: September/October 1993
Yield: 4 servings
Active Time: 25 minutes
Total Time: 30 minutes
- 1 teaspoon canola oil
- 1 cup quick-cooking barley
- 1 clove garlic, minced
- 2 1/2 cups reduced-sodium chicken broth
- 1/2 cup orzo
- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme leaves
- 1/4 cup chopped fresh chives, or scallion greens
- Salt & freshly ground pepper, to taste
- Heat oil in a medium saucepan over medium heat. Add barley and cook, stirring occasionally, until golden and toasted, about 5 minutes. Add garlic and cook, stirring, for 1 minute more. Pour in broth and bring to a boil. Add orzo and thyme. Stir once, reduce heat to low, cover and simmer for 10 minutes. Remove from the heat and let stand for 5 minutes to absorb any remaining liquid. Stir in chives (or scallion greens) and season with salt and pepper.
Nutrition Per serving:
235 calories; 3 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 45 g carbohydrates; 9 g protein; 5 g fiber; 161 mg sodium; 141 mg potassium.
2 1/2 Carbohydrate Serving
Exchanges: 3 starch