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Barley Recipes

Page history last edited by PBworks 13 years, 4 months ago

Though they can be used in similar ways, barley and bulgur are different from rice, even brown rice. They will keep you full for longer than brown rice, and you'll probably be satisfied with eating less.


Bulgur, for example, has 151 calories and 8.2 grams of fiber in one cup, cooked. Long grain brown rice has 216 calories and only 3.5 grams of fiber in a cooked cup. And you probably aren't going to eat a larger serving of bulgur than you would have rice.


Simply put, bulgur and barley have a lower energy density than rice, so we can eat more of it and still lose weight.



Basic Barley Cooking Instruction

Hulled barley can be cooked alone and used as rice or any other grain.


One cup of barley, cooked with three cups of water, flavored with garlic and onions, for one hour and a quarter will provide a crunchy side dish for steamed vegetables. Pearled barley requires about fifteen minutes less to cook.


If the water is doubled and a few cups of vegetables are added, a hearty soup will be created.


The barley can also be steamed. One cup of water, and one cup of barley, put in a steamer for an hour, with spices and onions, will create a crunchy meal that can be combined with beans. The contrasting textures make this satisfying to many of the senses.




Roasted Herb Barley

Yield: 6 servings; 3 points per serving


1 medium onion(s)

2 Tbsp reduced-calorie margarine

1/2 pound mushroom(s)

1 cup uncooked barley

1 tsp table salt

3 cup fat-free chicken broth

1 tsp ground thyme

1/2 tsp Marjoram, dried

1/2 tsp dried rosemary

1/2 tsp dried sage

1/4 tsp ground savory


Chop onion and slice mushrooms. Sauté onion and mushrooms in margarine in an oven proof stock pan. Cook until onion is transparent. Stir in barley and salt. Stir for about 3 min. to coat barley. Add chicken broth and spices and bring to a boil.


Cover and place in the oven for 55 min. at 350. If you don't have an oven proof stock pan, you can cook the barley on the stove. Stir and make sure the bottom isn't sticking. Add more chicken broth if necessary.




Barley with Butternut Squash, Apples and Onions

Yield: 4 servings; 3 points per serving


WW note: Butternut squash used to be a labor-intensive ingredient. Not anymore! Save time by buying it peeled, seeded and cubed from your grocery store.


3/4 tsp. table salt, divided

1/2 cup uncooked barley

1 Tbsp olive oil

2 cup butternut squash, diced

1 cup onion(s), chopped

1/2 cup sweet red pepper(s), diced

1 medium apple(s), peeled, cored, diced

1 1/2 tsp. minced garlic

3/4 tsp. dried thyme

1/4 tsp. black pepper

1/3 cup fat-free chicken broth, reduced-sodium


Bring 3 cups of water and 1/2 teaspoon of salt to a boil in a medium saucepan; add barley. Cover saucepan and simmer barley until tender, about 30 to 35 minutes; drain.


Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash, onion and red pepper. Cook, stirring often, until vegetables are browned and almost tender, about 8 minutes.


Stir in apple, garlic, thyme, black pepper and remaining 1/4 teaspoon of salt. Cook, stirring, until apple is almost tender, about 2 minutes; stir in broth, scraping bottom of skillet with a wooden spoon to loosen any browned bits. Stir in cooked barley; toss over low heat to mix and coat. Remove from heat and serve.


Yields about 3/4 cup per serving.




Creamy Vegetable Barley Risotto


1 1/2 cup uncooked barley

5 cup fat-free, reduced-sodium chicken broth

1 cup onion(s)

5 clove garlic clove(s)

1 1/2 cup chopped frozen spinach (squeeze dry)

1 1/2 cup mushroom(s)

1/2 cup roasted red peppers

1 1/2 cup cooked artichoke hearts

1/4 cup white wine

2 wedges Laughing Cow Light Creamy Garlic and Herb

1/4 cup grated Parmesan cheese

2 tsp olive oil

Salt and pepper to taste


Sauté onions and 3 cloves of garlic in 1tsp olive oil. Add barley and toast lightly in olive oil. Add wine and cook until wine has evaporated. Add enough chicken broth to cover barley and continue to add broth in stages until barley is cooked and broth has been incorporated


In a separate pan, sauté spinach and remaining garlic in remaining olive oil. Add diced mushroom, diced roasted red pepper, and chopped artichoke hearts. Sauté until heated through. Add cooked barley and cheese. Makes 8 servings.




Warm Barley Salad


1 cup uncooked barley, quick-cooking variety

1/4 tsp table salt

1/2 cup feta cheese, crumbles

1 Tbsp capers

1 tsp fresh dill, minced

1/4 cup scallion(s), minced (green parts only)

4 tsp low-fat vinaigrette

1/4 tsp black pepper

1 tsp lemon zest, freshly grated


Bring 2 cups of water to a boil in a medium-size pot; stir in barley and salt. Reduce heat to low, cover and simmer until barley is tender, about 10 minutes. (There may still be some water in the pot. If so, cover the barley and set it aside for 10 minutes for the liquid to be absorbed. Or you can drain the barley).


Spoon cooked barley into a serving bowl; add cheese, capers, dill, scallions, vinaigrette, pepper and lemon zest. Stir gently but well; serve warm. Yields 4 servings at about 3/4 cup per serving.


NOTES: Oregano and chives are also delicious in this salad. Replace the dill weed and scallions with a quarter teaspoon of dried crushed oregano and two tablespoons of minced chives.




Barley-Broccoli Salad


1 cup pearled barley, cooked according to package directions.

2 c coarsely chopped fresh broccoli

2/3 c oil-free Italian salad dressing

2 1/2 c chopped tomato

1/2 c shredded carrots

1/4 c finely chopped green pepper

1 -4 oz. jar diced pimento, drained


Combine all and chill at least 30 minutes.




Chicken Barley Bake

This would be just as good with broccoli or spinach in place of the carrots - whatever you have on hand.


1 c chopped onion

3/4 c chopped carrots

3/4 c water

3/4 c pearl barley

1.5 tsp instant chicken bouillon (dry) (I used 1 cube of Knorr brand)

1/2 tsp poultry seasoning

1 clove garlic, minced

4 chicken thighs, skinned (1.5 lbs)

2 TBS fresh parsley, chopped


Preheat oven to 350*. In a medium saucepan, combine onion, carrots, water, barley, bouillon powder, poultry seasoning, and garlic. Heat mixture until boiling. Pour hot mixture into 1.5 qt casserole dish or 9 x 9" baking dish. Arrange chicken thighs atop mixture. Bake, covered, at 350* for 45 minutes. Remove cover and continue baking for 15 minutes or until barley and chicken are tender. Sprinkle with parsley. Makes 4 servings.




Orange-Lemon Scallops


4 oz scallops

1/2 tsp fresh lemon juice

1/4 tsp orange zest grated

2 tsp canola oil

1 1/4 cup cooked barley

1 tsp parsley chopped

1 cup cooked asparagus


Combine scallops, lemon juice and zest in a small bowl. Season to taste and toss to coat. Heat oil in a non-stick skillet over medium-high heat. Cook scallops until cooked through. Serve with barley mixed with parsley, and asparagus on the side.




Six Grain Slow Cooker Breakfast


2 1/2 Tbsp uncooked bulgur

2 1/2 Tbsp uncooked brown rice

2 Tbsp uncooked barley

2 Tbsp uncooked quinoa

2 Tbsp uncooked cornmeal

1/4 cup rolled oats

1 apple

1 banana

1 1/2 tsp ground cinnamon

3 cups water

1 Tbsp vanilla extract


Dice the apple and the banana. Combine ingredients in crockpot sprayed with Pam. Mix well. Cover and cook on low 6 to 8 hours. Stir before serving and add more water if needed. Serve hot.




Barley Pilaf


½ onion, finely chopped

2 cloves garlic, minced

1 tsp olive oil

1 c pearlized barley

3 c FF chicken broth

½ tsp salt

Freshly ground black pepper

Sprinkle of fresh or dried rosemary and thyme


Adjust oven rack to middle position; heat oven to 375*. Sauté onion and garlic in olive oil. Spread barley into 1.5 qt baking dish. Add the cooked onion and garlic. Bring broth to a boil, then immediately stir in seasonings and pour liquid over barley.


Cover baking dish tightly with doubled layers of foil. Bake barley 1 to 1.25 hours, until tender. Remove dish from oven and uncover. Fluff barley with a dinner fork, and serve




Mexican Barley


4 servings barley or brown rice

1 envelope taco seasoning

1 can black beans, drained and rinsed


Cook barley (rice) according to package directions adding the taco seasoning and beans five minutes before done.




Barley Mushroom Casserole


1 lb package of fresh sliced mushrooms

1 carrot, sliced thin

1 green pepper, chopped

1 cup uncooked barley

1 package onion soup mix

4 cups boiling water


Boil water; meanwhile place all other ingredients in a 3 qt casserole. Top with boiling water and stir. Cover and bake for 1 hour 15 minutes or until liquid is absorbed and barley is tender.




Barley Casserole


1 cup barley, (pearl or pot)

1 can mushrooms with water

1 can beef or chicken or vegetable broth

1 can water

onion powder to taste

salt and pepper to taste


Mix all ingredients in a 2 quart casserole or larger. Bake covered at 325 degrees for 1 hr and 15 minutes. Uncover and bake 15 minutes longer.




Slow Cooker Red Beans and Barley


1 cup uncooked barley - long-cooking, not pearled

1 small red onion, finely chopped

1 large stalk celery, chopped

1 medium garlic clove, minced

1/4 tsp red pepper flakes, crushed, or more to taste

1 15 oz can canned kidney beans, rinsed and drained

1 28 oz canned crushed tomatoes

2 pieces bay leaf

3 cups fat-free chicken or vegetable broth

1/4 tsp black pepper

1 tsp salt


Place all ingredients, in order, in slow cooker. Do NOT stir. Cover and cook at low setting for 7 hours. Stir and serve. 6 servings; 1 1/3 cup per serving




Quick Chicken and Barley Chili


1 (14.5 oz) can diced tomatoes (use Ro-Tel if you like some spice)

1 (16 oz) jar salsa or tomato sauce

1 (14.5 oz) can fat-free chicken broth

1 c quick-cooking barley

3 c water

1 TBS chili powder

1 tsp cumin

1 (15 oz) can black beans, drained and rinsed

1 (15 oz) can whole kernel corn or corn with peppers, undrained

3 c (about 1.5 lbs) cooked chicken breasts, cut into bite-sized pieces


In a 6-qt saucepan, combine the first seven ingredients (through cumin). Over high heat, bring to a boil; cover and reduce heat to low. Simmer for 10 minutes, stirring occasionally. Add beans, corn, and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If, upon standing, the chili becomes too thick, add more chicken broth or water until chili is desired consistency. If desired, top with shredded cheese and sour cream.




Chicken Barley Soup


3 skinless, boneless chicken breasts

4½ cups ff chicken broth

1 cup water

½ cup pearl barley

1 large onion, chopped

1 cup carrots, chopped

1 cup celery, chopped

¼ tsp black pepper

Garlic salt, to taste


Combine all in crockpot. Cover. Cook on HIGH for 1 hour. Change setting to LOW and cook 7-8 more hours. Cut chicken into bite size pieces and serve.


This is delicious. I preboil the chicken and then throw everything in a pot on the stove. I bring it to a boil for about 10 minutes. Then I turn it on LOW and simmer for another 2- 3 hours. Makes 6 servings.




Barley And Corn Casserole


3 garlic cloves -- minced

1 cup chopped onion

2/3 cup chopped carrots

1 tablespoon olive oil

3 cups fat-free chicken broth -- or veggie

1 cup pearl barley

1/4 teaspoon salt -- optional

1/8 teaspoon pepper

2 cups frozen corn -- thawed

1/2 cup chopped fresh parsley


In a skillet over medium heat, sauté the garlic, onion and carrots in oil until tender.


Transfer to a greased 2-qt baking dish; add broth, barley, salt if desired and pepper. Mix well. Cover and bake at 350'F for 1 hour.


Stir in corn and parsley. Cover and bake 10-15 minutes more or until the barley is tender and corn is heated through. Makes 12 servings.




Baked Barley with Shiitake Mushrooms and Caramelized Onions

Yield: 6 (1-2/3 cup) servings


2 tablespoons butter

4 1/2 cups onion -- chopped

1 teaspoon sugar

3 cups button mushrooms -- sliced

3 cups shiitake mushrooms -- sliced

1 1/2 cups uncooked pearl barley

1 tablespoon low-sodium soy sauce

1/4 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon dried thyme

4 cups vegetable broth

fresh thyme -- optional


Preheat oven to 350 degrees. Melt butter in Dutch oven over medium heat. Add onion and sugar; cover and cook 25 minutes or until golden brown, stirring frequently. Add mushrooms; cook 10 minutes or until browned, stirring frequently. Add barley; cook 2 minutes, stirring frequently. Remove from heat. Stir in soy sauce, salt, pepper and thyme.


Bring broth to a boil in a medium saucepan. Pour broth over barley mixture and bake at 350-degrees for 1 hour or until barley is tender. Let stand 10 minutes. Garnish with thyme sprigs, if desired.




Barley Risotto With Chicken and Parmesan

Yield: 9 (1 cup) servings


1 tablespoon olive oil

3/4 cup diced carrot

1 thyme sprig

3/4 cup diced celery

3/4 cup thinly sliced leek

1/2 cup finely chopped onion

1/2 teaspoon salt

1/4 teaspoon pepper

6 (4-ounce) skinned, boned chicken breast halves, cut into 1/4-inch strips

1 3/4 cups uncooked pearl barley (about 12 ounces)

6 cups fat-free chicken broth

1 cup water

1/3 cup chopped fresh flat-leaf parsley

1/4 cup (1 ounce) grated fresh Parmesan cheese


Heat oil in a Dutch oven over medium-high heat. Add carrot and thyme; sauté 1 minute. Add celery, leek, and onion; sauté 1 minute. Add salt, pepper, and chicken; sauté 5 minutes. Add barley; sauté 1 minute.


Add broth and water; bring to a boil. Cover, reduce heat, and simmer 40 minutes. Remove from heat; discard thyme sprig. Stir in parsley and cheese.


CALORIES 281; FAT 3.8g; FIBER 6.9g


Source: Cooking Light, JANUARY 1996


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