Heart Healthy
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Barley, Beans, and Greens
Fiber-full ingredients make up this hearty main dish in about 30 minutes.
-
Servings
4
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Serving Size:
1 1/2 cups
Ingredients
-
1 cup barley -
chicken broth -
1/2 cup onion -
1/2 cup carrot -
4 large Swiss chard OR -
2 cups kale -
1 medium garlic clove -
cannellini beans -
1 tablespoon parsley -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
Prepare the barley using the package directions, omitting the salt. -
Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, and garlic. -
Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally. -
Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally. -
Stir in the beans, parsley, salt, and pepper. Cook for 2 minutes. -
Stir in the barley.
Nutrition Facts
Calories
Protein
FiberNutrition 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
-
Servings
4
-
Serving Size:
1 1/2 cups
Ingredients
-
1 cup barley -
chicken broth -
1/2 cup onion -
1/2 cup carrot -
4 large Swiss chard OR -
2 cups kale -
1 medium garlic clove -
cannellini beans -
1 tablespoon parsley -
1/4 teaspoon salt -
1/4 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
Prepare the barley using the package directions, omitting the salt. -
Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, and garlic. -
Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally. -
Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally. -
Stir in the beans, parsley, salt, and pepper. Cook for 2 minutes. -
Stir in the barley.
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