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Barley, Beans, and Greens

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Barley, Beans, and Greens

Fiber-full ingredients make up this hearty main dish in about 30 minutes.

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 cup uncooked barley
  • 3/4 cup fat-free, low-sodium vegetable or chicken broth
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 4 large Swiss chard leaves, tough stems discarded, tender stems sliced and greens chopped, divided use OR
  • 2 cups chopped kale, any large stems discarded
  • 1 medium garlic clove, minced
  • 1 15.5-ounce can no-salt-added cannellini beans or other no-salt-added white beans (such as great Northern or navy beans), rinsed and drained
  • 1 tablespoon plus 2 teaspoons dried parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. Prepare the barley using the package directions, omitting the salt.
  2. Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, and garlic.
  3. Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally.
  4. Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally.
  5. Stir in the beans, parsley, salt, and pepper. Cook for 2 minutes.
  6. Stir in the barley.

Nutrition Facts

Barley, Beans, and Greens
CaloriesCalories
233 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
9g Per Serving
Cost Per ServingCost Per Serving
$1.35

Nutrition Facts

Calories 233
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 231 mg
Total Carbohydrate 47 g
Dietary Fiber 9 g
Sugars 3 g
Protein 10 g

Dietary Exchanges
3 starch, 1 lean meat

 
Fiber-full ingredients make up this hearty main dish in about 30 minutes.

Nutrition Facts

Barley, Beans, and Greens
CaloriesCalories
233 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
9g Per Serving
Cost Per ServingCost Per Serving
$1.35
×
Calories 233
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 231 mg
Total Carbohydrate 47 g
Dietary Fiber 9 g
Sugars 3 g
Protein 10 g

Dietary Exchanges
3 starch, 1 lean meat

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 cup uncooked barley
  • 3/4 cup fat-free, low-sodium vegetable or chicken broth
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 4 large Swiss chard leaves, tough stems discarded, tender stems sliced and greens chopped, divided use OR
  • 2 cups chopped kale, any large stems discarded
  • 1 medium garlic clove, minced
  • 1 15.5-ounce can no-salt-added cannellini beans or other no-salt-added white beans (such as great Northern or navy beans), rinsed and drained
  • 1 tablespoon plus 2 teaspoons dried parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. Prepare the barley using the package directions, omitting the salt.
  2. Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, and garlic.
  3. Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally.
  4. Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally.
  5. Stir in the beans, parsley, salt, and pepper. Cook for 2 minutes.
  6. Stir in the barley.
 

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