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The Recipe Instructions |
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Ingredients
4 cup low-fat low sodium chicken broth, divided
2 garlic cloves, minced
1/2 cup minced red onion
1/2 cup diced carrot
1 cup pearled barley
1/2 cup diced zucchini
2 tbsp minced Italian parsley
1 tsp olive oil
1 tbsp lemon juice
Salt, to taste
Freshly-ground black pepper, to taste
Directions
Heat 1/4 cup of the broth in a saucepan over medium-high heat. Add the
garlic and onion and sauté for 5 minutes. Add the carrots and sauté for 5
minutes.
Add the rest of the broth and bring to a boil. Add the barley, lower the
heat, cover, and simmer until the liquid is almost absorbed, about 50
minutes.
Add the zucchini, parsley, oil, and lemon juice. Simmer for 5 more
minutes. Season with pepper and salt.
This recipe yields 6 servings. Serving size: 1/2 cup.
Exchanges Per Serving: 2 Starch.
Nutrition Facts: Calories 155; Calories from Fat 24; Total Fat 3g;
Saturated Fat 1g; Cholesterol 0mg; Sodium 79mg; Carbohydrates 31g;
Dietary Fiber 6g; Sugars 3g; Protein 6g.
Source:
"The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org"
S(Formatted for MC6):
"08-18-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1998"
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Per Serving (excluding unknown items): 136 Calories; 1g Fat (7.6% calories
from fat); 4g Protein; 29g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol;
7mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
Contributor: Robyn Webb, MS, LN
Preparation Time: 0:00
Servings: 6
Diet Barley Primavera Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes eschalot, chives and green onion) The onion, leek and garlic family is rich in allyl sulphides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Although there is as yet, not enough definitive proof present, allyl sulphides are also thought by nutritionalists to reduce the symptoms of colds, arteriosclerosis and insomnia. Foods containing allyl sulfides also help you lose weight, so are ideal for including in your diet. |