Barley Mix with Kale, Mushroom and Onion

In honor of the fiber articles, I decided to work with a grain that is JUST as easy to prepare, but not as commonly found on our shelves: Barley. Per cup, cooked barley contains 6 grams of dietary fiber. Plus, I think it has a better bite to it. 

 

Ingredients: 

- 1 cup Quick-Cooking Barley (you can do it the old-fashioned slow way, but I prefer to save time and my sanity). For this recipe I used the Quaker brand and liked the end result. You would be using 1/2 the box.

- 2 cups Low-sodium Chicken Broth (I used half the box pictured below)

- 1 bunch of Kale, chopped

- 1 Yellow Onion, chopped (any which way or size you like)

- 1 pack sliced Mushrooms (label says 8oz or 227 grams)

- 2 Tbsp Olive Oil (you will break it up into 1 Tbsp for the onion/mushroom, and the other 1 Tbsp for the kale)

- 2 tsp dry dill

- 1 Tbsp minced garlic

- 2 tsp black pepper 

- If desired, touch of salt. Personally, I think the chicken broth is enough

      *I want to mention that you can use ANY cooked vegetables you want. The ones listed are just my favorite in this dish. In total, I used 9 essential ingredients for this recipe (salt was optional). However, if you dislike kale, don't use it! Barley taste just as good with onion and mushroom. Have fun with it :-)

Missing from photo: Kale and Minced Garlic. They were a last minute addition thanks to a gracious gift from my sister-in-law! For me, when I actually see the starting ingredients, the recipe is less intimidating.

Missing from photo: Kale and Minced Garlic. They were a last minute addition thanks to a gracious gift from my sister-in-law! For me, when I actually see the starting ingredients, the recipe is less intimidating.

 

Directions:

1. First, prepare the barley. In a large sauce pan, pour in the chicken broth then bring it to a boil. When bubbly, add the quick-cooking barley, stir, turn the heat down to low, add a lid and let it simmer. The directions say 12-13 minutes, but mine took 15 minutes total. I also stirred the barley twice during that time to prevent it from sticking to the pan. When done, set aside.

2. Take another large sauce pan (or quickly rinse the one you already used - less dishes later), and turn the heat to medium. Pour in 1 Tbsp olive oil. Add the chopped onion and mushroom slices. Do a couple shakes of black pepper over them for a light kick. Put the lid on and sautee the vegetables, stirring occasionally. The whole process should take about 5-6 minutes. When tender, pour the vegetables over the already done barley.

3. Finally, the kale. I like to cook the kale separately from the onion and mushroom. If you are really talented you could always do the mushroom, onion and kale together, but I can never get the cooking times right. In a sauce pan, pour the other 1 Tbsp of olive oil, then add the 1 Tbsp minced garlic. Add the kale, put a lid on it, and let it sautee. Stir occasionally, until the leaves are wilted and tender. This should take about 6-7 minutes.

4. Mix it all together! Then shake the dill and black pepper into the dish, and stir.

IMG_1698.JPG