Recipe: Toasted Lemon Barley Pilaf with Walnuts

TOASTED LEMON BARLEY PILAF WITH WALNUTS

1 Tbsp. canola oil
2 Tbsp. finely chopped shallot
3/4 cup quick-cooking barley flakes*
2 cups fat free, reduced-sodium chicken broth
1 bay leaf
8 parsley stems, tied with string
1/2 cup walnuts, chopped
1/2 tsp. grated lemon zest plus extra for garnish
Salt and freshly ground black pepper, to taste

Heat oil in a medium saucepan over medium heat. Add shallots and cook, stirring often, until they are translucent, 5 minutes.

Mix in barley and stir until it is lightly colored, 3 minutes.

Off the heat, add the broth, standing back as it will splatter. Add the bay leaf and parsley stems. Return to stovetop and reduce the heat, cover, and simmer until the barley is almost tender, 15 minutes. Remove from heat, let sit, covered, for 10 minutes. Remove bay leaf and parsley.

Mix nuts and lemon zest into barley. Season to taste with salt and pepper. Top with grated lemon zest. Serve the barley hot or warm.

*Few Americans eat barley, perhaps owing to its lengthy cooking time (barley takes even longer to cook than brown rice). My solution: quick-cooking barley flakes. Resembling rolled oats, they cook in just 20 minutes and are perfect for making this light pilaf. Moreover, the flakes are toasted, adding an earthy and nutty flavor. If your supermarket does not have this quick-cooking barley, look for it at natural foods stores.

Makes 6 servings

Per serving: 140 calories, 9 g total fat (1 g saturated fat), 13 g carbohydrate,
3 g protein, 3 g dietary fiber, 250 mg sodium

Source: by Dana Jacobi for The American Institute for Cancer Research