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Barley and Kale
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Barley and Kale combine to make a delicious side dish for any meal. Especially nice with grilled or broiled fish, roasted pork, chicken or beef.

S. Chokel


  • 1 small onion, finely chopped
  • 1 tsp (5 ml) olive oil
  • 1 cup (225 ml) pearl barley
  • 2-3/4 cups (650 ml) water
  • 1 tsp (5 ml) salt
  • 1 10 oz (280 grm). package frozen chopped kale or spinach, thawed
  • 1/2 cup (125 ml) grated Parmesan cheese
  • 1/2 tsp (2 ml) pepper
  • 2 tsp (10 ml) unsalted butter, cut up
  • In a medium saucepan, heat oil over low heat.
  • Add onion and saute five minutes until golden brown.
  • Add barley, stirring to coat.
  • Stir in water and salt and bring to a boil.
  • Reduce to a simmer, cover and cook, stirring occasionally, for 25 minutes or until barley is almost tender.
  • Stir in kale and cook 10 minutes or until barley is tender.
  • Remove from heat; stir in Parmesan, pepper, and butter.
This is a good base to add to vegetables and beef and chicken stocks for soup!

Per serving: 289 calories, 7.8g total fat, 3.9g saturated fat, 2.6g monounsaturated fat, 0.7g polyunsaturated fat, 9.7g dietary fiber, 12g protein, 45g carbohydrate, 15mg cholesterol, 830mg sodium

Good source of: fiber, beta-carotene, thiamin, riboflavin, niacin, vitamin B6, vitamin C, vitamin K, copper, iron, magnesium, potassium, selenium, zinc, indoles, lutein, quercetin

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