Portobello Mushroom Barley

Health score
5%
Portobello Mushroom Barley
38 min.
17
78kcal

Suggestions

Ingredients

  • 1.7 cups no-salt-added beef broth canned
  • 0.3 cup cooking wine dry white
  • clove garlic minced
  • 0.3 pound leek 
  • teaspoon olive oil 
  • tablespoons parmesan cheese grated
  • ounces portabello mushrooms fresh chopped
  • cup quick-cooking barley uncooked
  • 0.1 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Remove and discard root, tough outer leaves, and top from leek. Finely chop leek.
  2. Coat a large nonstick skillet with cooking spray; add oil.
  3. Place over medium heat until hot.
  4. Add chopped leek, mushrooms, and garlic; saute until mushrooms are tender.
  5. Add barley and next 3 ingredients; bring to a boil. Cover, reduce heat, and simmer 16 to 18 minutes or until barley is tender and most of liquid is absorbed.
  6. Remove from heat; let stand 5 minutes.
  7. Sprinkle with cheese, and serve immediately.

Nutrition Facts

Calories78kcal
Protein17.17%
Fat26.53%
Carbs56.3%

Properties

Glycemic Index
4.53
Glycemic Load
0.3
Inflammation Score
-2
Nutrition Score
4.0395652314891%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:77.93kcal
3.9%
Fat:2.24g
3.44%
Saturated Fat:0.68g
4.28%
Carbohydrates:10.68g
3.56%
Net Carbohydrates:8.62g
3.13%
Sugar:0.61g
0.68%
Cholesterol:6.49mg
2.16%
Sodium:165.63mg
7.2%
Alcohol:0.48g
100%
Alcohol %:1.41%
100%
Protein:3.26g
6.51%
Selenium:8.39µg
11.99%
Manganese:0.2mg
10.23%
Fiber:2.07g
8.27%
Vitamin B3:1.36mg
6.78%
Phosphorus:55.15mg
5.51%
Vitamin B6:0.1mg
4.78%
Copper:0.09mg
4.72%
Vitamin C:3.85mg
4.66%
Zinc:0.65mg
4.34%
Iron:0.67mg
3.71%
Vitamin B12:0.21µg
3.49%
Vitamin K:3.57µg
3.4%
Magnesium:13.43mg
3.36%
Potassium:113.34mg
3.24%
Vitamin B2:0.05mg
2.74%
Folate:9.95µg
2.49%
Vitamin B1:0.04mg
2.46%
Vitamin A:118.89IU
2.38%
Vitamin B5:0.21mg
2.06%
Calcium:14.33mg
1.43%
Source:My Recipes