Meyer Lemon Barley
2020-02-01 03:46:09
Serves 10
Barley, one of the first grains our ancestors grew, is usually confined to use in vegetable soup. But its slightly chewy and pasta-like texture makes it a versatile ingredient in all kinds of dishes. This chilled side salad contains some protein and a high amount of soluble fiber. Meyer lemon juice and zest provide cancer fighting flavonoids and polyphenols which may prevent inflammation and boost production of detoxifying enzymes in the body. Give barley a try by serving this lemony side dish with fish, poultry, white beans, or vegetables.
Print
Prep Time
15 min
Cook Time
4 hr 45 min
Total Time
5 hr
Nutrition Facts
Serving Size
69g
Servings
10
Amount Per Serving
Calories 176
Calories from Fat 54
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 37mg
12%
Sodium 55mg
2%
Total Carbohydrates 16g
5%
Dietary Fiber 3g
13%
Sugars 0g
Protein 14g
Vitamin A
3%
Vitamin C
5%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 cup pearl barley, rinsed and drained
- 3 cups fat-free, reduced sodium chicken or vegetable broth
- 1 large garlic clove, minced
- 1/4 cup chopped loosely packed flat leaf parsley
- 2 Tbsp extra-virgin olive oil
- 1/2 Tbsp lemon zest
- 1 Tbsp freshly squeezed lemon juice
- 1/8 teaspoon fennel seed, whole
- Salt and freshly ground pepper
Instructions
- In a medium saucepan over high heat, bring barley and broth to a boil.
- Reduce heat to medium low, cover, and simmer for about 45 minutes, stirring occasionally, until the barley is tender.
- Add the garlic and cook for 5 more minutes.
- Transfer barley to a fine strainer, drain well, and transfer to bowl.
- Cover barley and refrigerate until chilled completely, about 4 hours.
- The barley can be refrigerated for up to 3 days before adding the remaining ingredients.
- Just before serving, add the parsley, olive oil, lemon zest, lemon juice, fennel seed, and salt and pepper to taste.
- Toss well to combine
Notes
- Citrus fruits, such as Meyer Lemons, provide powerful Phytochemicals like flavonoids and polyphenols. Flavoniods can be found in apples, citrus fruits, onions, soybeans and soy products (tofu, soy milk, edamame, etc.), coffee and tea and may inhibit inflammation and tumor growth; may aid immunity and boost production of detoxifying enzymes in the body. Polyphenols can be found in green tea, grapes, wine, berries, citrus fruits, apples, whole grains and peanuts and may prevent cancer formation, prevent inflammation and work as antioxidants. These powerful phytochemicals, are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways.
- Find more cancer fighting healthy recipes at https://www.aicr.org/healthyrecipes/
Mountain View Fruit https://mvfruit.com/