Recipe: Barley-Sweet Potato Hash

BARLEY-SWEET POTATO HASH

"Next to my organic raised beds is a coop with eight chickens who give me the best eggs in the world! I make this hash and top it with those fresh eggs, poached or fried over easy. The yolks seep into the hash, and the only thing left to reach for is the bottle of hot sauce."

1/2 cup uncooked pearl barley
2 tablespoons vegetable oil (or light olive oil)
1 small onion, coarsely chopped
1 sweet potato, peeled and cut into 1/4-inch pieces
2 cups vegetable broth
Salt and freshly ground black pepper

Place the barley in a medium saucepan over medium heat. Cook, shaking the pan often, for 5 minutes or until toasted. Remove the barley to a bowl.

In the same saucepan, heat the oil over medium heat. Add the onion and sweet potato and cook, stirring occasionally, for 5 minutes, or until lightly browned.

Add the barley and broth. Bring to a boil over high heat. Reduce the heat to medium low; cover, and simmer, stirring occasionally, for 30 minutes, or until the barley is tender but still firm and the liquid is absorbed. Season generously with salt and pepper.

Makes 4 servings

Per serving: 209 calories, 4 g protein, 33 g carbohydrates, 7 g fat, 0 mg cholesterol, 6 g fiber 158 mg sodium

VARIATION:
I like to stir ham, smoked tofu, or cooked chicken or shrimp into a bowl of this hash to make a hearty meal.

Source: Your Organic Kitchen: The Essential Guide to Selecting and Cooking Organic Food by Jesse Ziff Cool