Barley with Shiitakes and Spinach

Very Healthy
Health score
100%
Barley with Shiitakes and Spinach
45 min.
6
168kcal

Suggestions

Ingredients

  • cups bagged baby spinach leaves 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon rosemary dried chopped
  •  garlic cloves minced
  • 14 ounce less-sodium beef broth fat-free canned
  • teaspoons olive oil 
  • cup onion chopped
  • tablespoons parmesan cheese shredded
  • 0.8 cup quick-cooking barley uncooked
  • 1.3 pounds shiitake mushroom caps sliced

Equipment

  • bowl
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion, rosemary, and garlic; saut 3 minutes.
  3. Add mushrooms; cook 8 minutes or until vegetables are tender, stirring occasionally.
  4. Stir in barley and broth. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until barley is tender.
  5. Add spinach, cheese, and pepper; cover and cook 2 minutes or until spinach wilts, stirring frequently.
  6. For baby: Omit black pepper.
  7. Serve the barley mixture in a small bowl.
  8. Cut the mushrooms and spinach into bite-sized pieces, if needed.

Nutrition Facts

Calories168kcal
Protein18.02%
Fat14.58%
Carbs67.4%

Properties

Glycemic Index
41.67
Glycemic Load
2.2
Inflammation Score
-10
Nutrition Score
23.106521772302%

Flavonoids

Luteolin
0.3mg
Isorhamnetin
1.34mg
Kaempferol
2.73mg
Myricetin
0.17mg
Quercetin
7.03mg

Nutrients percent of daily need

Calories:168.19kcal
8.41%
Fat:2.93g
4.5%
Saturated Fat:0.69g
4.34%
Carbohydrates:30.42g
10.14%
Net Carbohydrates:22.77g
8.28%
Sugar:3.78g
4.2%
Cholesterol:1.7mg
0.57%
Sodium:205.04mg
8.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.13g
16.27%
Vitamin K:194.86µg
185.58%
Vitamin A:3777.21IU
75.54%
Manganese:0.98mg
48.87%
Fiber:7.65g
30.61%
Vitamin B3:5.15mg
25.77%
Folate:100.96µg
25.24%
Vitamin B6:0.47mg
23.66%
Selenium:16.12µg
23.04%
Potassium:761.22mg
21.75%
Phosphorus:208.2mg
20.82%
Vitamin B2:0.33mg
19.21%
Magnesium:74.55mg
18.64%
Vitamin C:13.69mg
16.59%
Vitamin B5:1.57mg
15.68%
Copper:0.31mg
15.4%
Zinc:1.85mg
12.34%
Iron:2.22mg
12.31%
Calcium:87.68mg
8.77%
Vitamin B1:0.11mg
7.3%
Vitamin E:1.02mg
6.81%
Vitamin D:0.39µg
2.6%
Source:My Recipes