Butternut & Barley Pilaf

By á-4131

6 servings, 2/3 cup each
Active Time: 20 minutes
Total Time: 1 hour
5 points plus

TIPS & NOTES
Tip: To save time, use conveniently peeled and cubed butternut squash, available in many supermarkets in the fall and winter.
NUTRITION
Per serving: 194 calories; 2 g fat ( 0 g sat , 1 g mono ); 1 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 6 g protein; 8 g fiber; 149 mg sodium; 457 mg potassium.

Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (45% dv), Fiber (30% dv).

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 medium onion, chopped
• 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
• 1 3/4 cups water
• 1 cup pearl barley
• 2 cups cubed peeled butternut squash, (3/4-inch cubes) (see Tip)
• 1/3 cup chopped flat-leaf parsley
• 1 teaspoon freshly grated lemon zest
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste

Preparation

Step 1

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add broth, water, barley and squash; bring to a simmer, reduce heat to medium-low and simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes. Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.