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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (202g) Recipe makes 4 servings |
||
| Calories 185 | ||
| Calories from Fat 37 | (20%) | |
| Amount Per Serving | %DV | |
| Total Fat 4.2g | 6% | |
| Saturated Fat 0.6g | 3% | |
| Monounsaturated Fat 2.5g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 484mg | 20% | |
| Potassium 495mg | 14% | |
| Total Carbohydrate 35.6g | 11% | |
| Dietary Fiber 7.3g | 29% | |
| Sugars 7.8g | ||
| Protein 4.4g | 8% | |
Weight Watchers Barley With Butternut Squash, Apples and Onions
SERVES 4 , 4 cups
Ingredients
- 3/4 teaspoon salt, divided
- 1/2 cup uncooked barley
- 1 tablespoon olive oil
- 2 cups butternut squash, peeled & diced
- 1 cup onion, chopped
- 1/2 cup sweet red pepper, diced
- 1 medium apple, peeled, cored, diced
- 1 1/2 teaspoons garlic, minced
- 3/4 teaspoon dried thyme
- 1/4 teaspoon black pepper
- 1/3 cup fat-free chicken broth
Directions
1
Bring 3 cups of water and 1/2 teaspoon of the salt to a boil in a medium saucepan; add barley. Cover saucepan and simmer barley until tender, about 30 to 35 minutes; drain.2
Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash and cook, stirring often, until it's starting to soften--about five minutes. Add the onion and red pepper and cook for an additional 3 minutes.3
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 1 cup per serving.4
*To make this vegetarian, use vegetable broth in place of the chicken broth.
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- Course > Side Dishes
- Main Ingredient > Vegetables > Squash
- Main Ingredient > Pasta, Rice & Grains > Grains
- Main Ingredient > Fruit > Apples
- Preparation > Time to Make > < 60 mins
- Preparation > Simple > 3 or Less Steps
- Preparation > Equipment > Stove Top
- Preparation > Presentation > Served Hot
- Occasion > Seasonal > Fall
- Dietary > Diabetic
- Dietary > Vegetarian
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- Dietary > Low in... > Low Fat
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Featured Reviews for This Recipe
From: danakscully64
On Jun 27, 2009
I will definitely be trying this, but I wanted to point out that this recipe calls for Chicken Broth and is labeled Vegetarian. Most people know to substitute vegetable broth, but those who are cooking for vegetarians might not, so you might want to include that note or change the broth suggestion to include "or vegetable broth."
From: LizP
On Apr 19, 2009
This is OUTSTANDING! I felt it had a ton of wow factor and it didn't take long to prep the veggies. While it is a WW recipe, and that is why I made it, I would not hesitate to make this for company anytime. Tons of flavor and really delicious. My entire family devoured it and couldn't believe it was a WW recipe. I am planning on making this as a side dish come Thanksgiving.
From: Reefbubbles
On Feb 3, 2009
I am not rating this recipe either because I made this for dinner and I thought it was just okay, especially w/ all the peeling, slicing & dicing, not a big enough WOW factor for the work. On the other hand my husband really liked it. So I think it's one of those at least try it and see recipes.
From: Michelle Berteig
On Dec 15, 2007
Delicious! I made this as a side dish to go with some pork chops. I opened a can of chicken broth and didn't want to waste the rest of it, so I cooked the barley in a combination of chicken broth and water. I used frozen diced squash. Half of a small onion and about 1/3 of a red bell pepper were the right amounts to use for this recipe. A very tasty combination and I will definitely make it again! Updated to add: I had some of this as leftovers, and I actually think I prefer it cold, served as a salad or side dish, it was delicious cold!
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