Barley is delicious, locally grown, and good for you! Health Canada says that consuming at least 3 grams per day of soluble fiber can lower levels of blood cholesterol, so switch up your white rice tonight for something great! As a note, barley does contain gluten, but it has been found that some people with wheat allergies can still tolerate barley or rye.
Barley Pilaf
Switch up your staples. Tired of rice and pasta? Get your Barley on!
Ingredients:
2 tbsp Butter
1 Onion, finely chopped
1 Garlic clove, finely chopped
½ cup Barley, rinsed with Cold Water*
2½ cups Chicken Stock*
Salt, to taste
Freshly ground Black Pepper, to taste*
*Available from Well Seasoned
Instructions:
Set the oven at 37SF
Melt the butter in a flameproof casserole. Add the onion and cook for S minutes, until it is soft but not brown. Add the garlic and barley and cook, stirring, for another minute.
Add 2 cups of the stock to the pan and bring the liquid to a boil, cover the pan, and transfer it to the oven. Cook the pilaf for 1 hour.
Stir in the remaining ½ cup stock. Add salt (you may not need any if you're using canned stock) and pepper to taste. Re-cover the pan and continue cooking for 30 minutes or until the bare has absorbed the stock and is very tender.
