Bulgur & Barley w/Lemon Greens -- e
Source of Recipe
1,001 Recipes For People with Diabetes
Bulgur & Barley w/Lemon Greens -- e
Servings: 8 (1/2 cup each)
- Vegetable cooking spray
- 3/4 cup barley
- 2-1/2 cups reduced-sodium vegetable broth
- 1/4 cup bulgur
- 1/2 teaspoon dried thyme leaves
- 6 ounces thinly sliced turnip greens, kale or spinach
- 1/2 cup thinly sliced green onions and tops
- 1/4 cup finely chopped parsley
- 1 large tomato, coarsely chopped
- 1/4 - 1/2 cup coarsely chopped walnuts, toasted
- 1 to 2 tablespoons lemon juice
- Salt and pepper, to taste
Spray large saucepan with cooking spray; heat over medium heat until hot. Add barley to saucepan; spray lightly with cooking spray. Cook over medium heat, stirring occasionally, until barley is golden, 5 to 8 minutes.
Add broth to saucepan; heat to boiling. Reduce heat and simmer, covered, 40 minutes. Stir in bulgur and thyme; simmer, covered, 15 minutes. Stir in greens, green onions, and parsley; cook covered, until all liquid is absorbed, about 10 minutes. Stir in tomato and walnuts; cook 5 minutes longer. Season to taste with lemon juice, salt, and pepper.
One 1/2-cup serving equals: Calories: 129, Fat: 3 g, Cholesterol: 0 mg, Sodium: 33 mg, Protein: 4.3 g, Carbohydrate: 20.9 g +++EXC: 1/2 Vegetable, 1 Bread/Starch, 1/2 Fat
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