Barley and Asparagus

Health score
4%
Barley and Asparagus
45 min.
8
142kcal

Suggestions


Are you looking for a delightful side dish that combines wholesome ingredients with vibrant flavors? Look no further than our Barley and Asparagus recipe! This dish is not only easy to prepare but also packed with nutrients, making it a perfect addition to any meal. With a cooking time of just 45 minutes, you can whip up this delicious treat for your family or guests without spending hours in the kitchen.

Barley, a nutritious whole grain, serves as the star of this recipe, providing a chewy texture and a nutty flavor that pairs beautifully with the tender asparagus. The addition of sautéed onions and carrots adds a touch of sweetness and depth, while the sprinkle of Parmesan cheese brings a savory richness that elevates the dish to new heights. Seasoned with dried marjoram or thyme and a hint of pepper, this side dish is sure to impress even the pickiest eaters.

At just 142 calories per serving, this Barley and Asparagus dish is a guilt-free option that complements a variety of main courses. Whether you're serving it alongside grilled chicken, roasted fish, or a hearty vegetarian entrée, it’s a versatile choice that will leave everyone asking for seconds. So gather your ingredients and get ready to enjoy a delicious and nutritious side that celebrates the best of seasonal produce!

Ingredients

  • 3.5 cups chicken broth (from 32-oz carton)
  • tablespoons vegetable oil 
  • 0.5 cup onion chopped
  • 0.5 cup carrots chopped
  • cup quick-cooking barley uncooked
  • oz asparagus cut into 1-inch pieces (8 to 10 stalks)
  • tablespoons parmesan shredded
  • 0.3 teaspoon marjoram dried
  • 0.1 teaspoon pepper 

Equipment

  • frying pan
  • sauce pan

Directions

  1. In 2-quart saucepan, heat broth over medium heat until hot.
  2. In 12-inch skillet, heat oil over medium heat. Cook onion and carrot in oil 1 to 2 minutes, stirring occasionally, until crisp-tender. Stir in barley. Cook and stir 1 minute.
  3. Pour 1 cup of the hot broth over barley mixture. Cook uncovered about 5 minutes, stirring occasionally, until liquid is absorbed. Stir in asparagus. Continue cooking 15 to 20 minutes, adding broth 1 cup at a time and stirring frequently, until barley is tender and liquid is absorbed; remove from heat. Stir in remaining ingredients.

Nutrition Facts

Calories142kcal
Protein11.94%
Fat26.25%
Carbs61.81%

Properties

Glycemic Index
20.6
Glycemic Load
0.64
Inflammation Score
-8
Nutrition Score
8.8000000601877%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2.12mg
Kaempferol
0.48mg
Myricetin
0.01mg
Quercetin
6.01mg

Nutrients percent of daily need

Calories:142.16kcal
7.11%
Fat:4.29g
6.6%
Saturated Fat:0.82g
5.1%
Carbohydrates:22.74g
7.58%
Net Carbohydrates:17.85g
6.49%
Sugar:1.99g
2.21%
Cholesterol:2.91mg
0.97%
Sodium:410.2mg
17.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.39g
8.79%
Vitamin A:1568.74IU
31.37%
Manganese:0.45mg
22.57%
Fiber:4.9g
19.59%
Vitamin K:19.78µg
18.84%
Selenium:10.83µg
15.47%
Copper:0.18mg
9.12%
Phosphorus:88.54mg
8.85%
Vitamin B3:1.75mg
8.74%
Vitamin B2:0.14mg
8.28%
Vitamin B1:0.12mg
8.02%
Iron:1.37mg
7.58%
Magnesium:27.32mg
6.83%
Folate:24.01µg
6%
Vitamin B6:0.12mg
5.76%
Zinc:0.83mg
5.52%
Potassium:187.59mg
5.36%
Vitamin E:0.7mg
4.68%
Calcium:38.11mg
3.81%
Vitamin C:2.8mg
3.4%
Vitamin B5:0.2mg
1.98%