Wednesday, March 23, 2011

Perfect Barley (OAMC)

Makes 12 servings, about 1/2 cup each
This recipe is very similar to the Perfect Brown Rice. I LOVE brown rice but every now and again I want something different. Barley has a nice texture and a slightly nutty flavor. It's really great in salads too because it soaks up all of the dressing but is big enough to not get mushy or lost in the rest of the dish. 

To really save yourself some time, make a batch and freeze it in 1 cup portions. Once they’re frozen, put them all together in a big gallon-size freezer bag, break the chunks up (sometimes it helps to let them defrost a little bit first), and throw the bag back into the freezer. This will leave you with a big bag of individual cooked barley grains. That way, if you need a cup as a side dish or to throw into a soup or something, you can just scoop it right out of the bag with a measuring cup. Throw it in the microwave for 45 seconds or a minute and it's ready to eat.

  • 2 cups hulled barley (can use pearled but it is not whole grain, the bran has been removed)
  • 2 Tbsp olive oil
  • 1 tsp salt
  • 4 cups boiling water
ONE: Preheat oven to 375. Spread barley in a 9x13 baking dish or large ceramic baking dish with lid. Boil water and, once boiling, stir in oil and salt. Pour over barley and cover baking dish tightly with a double layer of foil (or skip the foil and use the lid of the dish if it has one). Bake 1 hour or until barley is tender.

TWO: Remove dish from oven and fluff with a fork. Serve immediately. 


Per Serving: 128 Calories, 3g Fat, 0g Saturated Fat, 0mg Cholesterol, 23g Total Carbohydrates, 198mg Sodium, 5g Dietary Fiber, 4g Protein, 0% Vitamin A, 0% Vitamin C, 1% Calcium, 6% Iron

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