Mushroom-Barley Pilaf with Spinach

Vegetarian
Health score
25%
Mushroom-Barley Pilaf with Spinach
45 min.
2
276kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoons butter 
  • cup less-sodium chicken broth fat-free
  •  garlic cloves minced
  • 0.5 cup quick-cooking barley uncooked
  • 0.1 teaspoon salt 
  • 0.3 cup shallots sliced
  • ounces shiitake mushroom caps fresh sliced
  • cups spinach leaves fresh

Equipment

  • sauce pan

Directions

  1. Melt butter in a medium saucepan over medium-high heat.
  2. Add shallots; cook 1 minute, stirring occasionally. Stir in mushrooms and garlic; cook 2 minutes, stirring occasionally. Stir in barley; cook 1 minute, stirring constantly. Stir in broth, pepper, and salt. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in the spinach; cook 1 minute or until the spinach wilts.

Nutrition Facts

Calories276kcal
Protein12.32%
Fat16.39%
Carbs71.29%

Properties

Glycemic Index
103
Glycemic Load
2.84
Inflammation Score
-9
Nutrition Score
24.713912974233%

Flavonoids

Luteolin
0.22mg
Kaempferol
1.92mg
Myricetin
0.15mg
Quercetin
1.24mg

Nutrients percent of daily need

Calories:276.06kcal
13.8%
Fat:5.29g
8.13%
Saturated Fat:2.72g
17.02%
Carbohydrates:51.74g
17.25%
Net Carbohydrates:40.47g
14.72%
Sugar:5.18g
5.76%
Cholesterol:10.75mg
3.58%
Sodium:680.3mg
29.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.94g
17.88%
Vitamin K:147.13µg
140.12%
Manganese:1.27mg
63.53%
Vitamin A:2952.26IU
59.05%
Fiber:11.27g
45.06%
Selenium:25.84µg
36.92%
Vitamin B3:5.46mg
27.28%
Vitamin B6:0.54mg
27.23%
Phosphorus:231.03mg
23.1%
Folate:91.89µg
22.97%
Magnesium:85.24mg
21.31%
Copper:0.4mg
19.91%
Potassium:662.1mg
18.92%
Iron:3.01mg
16.69%
Vitamin B2:0.27mg
16.11%
Vitamin C:12.52mg
15.18%
Zinc:2.03mg
13.54%
Vitamin B5:1.29mg
12.88%
Vitamin B1:0.17mg
11.04%
Calcium:72.29mg
7.23%
Vitamin E:0.76mg
5.04%
Vitamin B12:0.24µg
3.92%
Vitamin D:0.23µg
1.51%
Source:My Recipes