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–+ servings

Beety Barley Pilaf

DO AHEAD TIP: Cook lentils for tomorrow night’s meal
Print Recipe
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 6 servings

Ingredients
  

  • 1 tablespoon olive oil
  • 1 large onion finely chopped
  • 2 cups pearl barley
  • 1 jar pickled beets finely chopped, reserve juice, 1 pound
  • 4 cups vegetable broth
  • 1 teaspoon sugar
  • Salt and pepper to taste
  • 1 teaspoon Dijon mustard
  • 1 bunch watercress stems removed
  • 1/4 cup fresh dill snipped
  • 1 cup plain nonfat yogurt

Instructions
 

  • n a medium saucepan, heat the oil over medium heat. Add the onion and sauté till translucent. Stir in the barley, beet juice (not the beets!), broth, sugar, salt and pepper; bring to a boil. Lower the heat, cover, and simmer for 25 minutes till the barley is just tender.
  • Stir in the beets and mustard; cover and cook for 5 minutes. Remove from heat and stir in the watercress, dill and yogurt. Cover and let stand for 5 minutes so the watercress can wilt.

Notes

Per Serving: 444 Calories; 6g Fat; 14g Protein; 87g Carbohydrate; 14g Dietary Fiber; 2mg Cholesterol; 1332mg Sodium.
Exchanges: 5 1/2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates
SERVING SUGGESTION: Serve pilaf with a big spinach salad and some whole grain rolls.
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