Brown Rice and Barley
Both brown rice and barley are good sources of protective soluble fiber, and the textures of the two grains make them a most pleasing combination. Enjoy this recipe as a warm breakfast cereal topped with fresh fruit. Alternatively, serve it as a side dish or add it to soups and salads.
Ingredients
1/2 cup brown rice
1/2 cup pearl barley (not quick-cooking)
2 cups water or vegetable broth
Pinch of salt
Preparation
Combine the rice and barley in a strainer. Rinse under cold water and drain. Transfer to a saucepan and place over medium heat. Stir constantly until the grains are dry and have a nutty fragrance. Remove from the heat and allow the pan to cool slightly.
Stir in the water and salt. Bring to a very low simmer, cover, and cook over low heat for about 50 minutes, until the grains are tender and all of the water has been absorbed.
Stored in a covered container in the refrigerator, leftover Brown Rice and Barley will keep for up to 3 days.
PER SERVING: 131 calories; 0.7 g fat; 0.1 g saturated fat; 4.9% calories from fat; 0 mg cholesterol; 3.4 g protein; 28 g carbohydrate; 0.5 g sugar; 5 g fiber; 202 mg sodium; 12 mg calcium; 0.7 mg iron; 0 mg vitamin C; 3 mcg beta-carotene; 0 mg vitamin E
Additional Tips
Brown Rice and Barley goes well with Black Bean Chili, Home-Style Squash and Pinto Beans, or use in Creamy Cruciferous Risotto.
Recipe by
Katherine Lawrence
