This barley pilaf makes a nice light meal on its own, or a delicious side.
- 1 cup (250 mL) water
- 1/2 cup (125 mL) quick-cooking barley
- 1 1/2 Tbsp (25 mL) canola oil, divided
- 1 1/2 cups (375 mL) diced onions
- 1/2 package (4 oz./230 g) sliced mushrooms
- 2 medium garlic cloves, minced
- 2 cups (500 mL) loosely packed baby spinach
- 1 tsp (5 mL) dried oregano leaves, crumbled
- 1/2 tsp (3 mL) salt
- Bring water to a boil in a small saucepan over high heat. Stir in barley, reduce heat, cover tightly, and simmer 10-12 minutes or until tender. Remove from heat and let stand 5 minutes.
- Meanwhile, heat 1/2 tablespoon (7.5 mL) canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom evenly; add onions, and cook 6 minutes or until richly browned, stirring frequently. Add mushrooms and cook 4 minutes or until tender, using two utensils to toss. Add garlic and cook 30 seconds, stirring constantly.
- Remove from heat. Add spinach, oregano, salt, and undrained barley. Toss well to blend. Drizzle remaining 1 tablespoon (15 mL) canola oil evenly over all and toss gently until just coated.
Makes 4 servings, Serving size: 1/2 cup (125 mL)
Recipe courtesy of The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo, copyright 2009.