Cancer Institute A national cancer institute
designated cancer center

Spring Barley

Serves 8, ½ cup servings.
Per serving: 145 calories, 4g fat, (<1g saturated fat), 5g protein, 322mg sodium, 24g carbs, 5g fiber.

Ingredients:  
Canola oil spray 1 tsp dried thyme
cup chopped onions 1 tsp dried marjoram
1 fennel bulb, chopped (about 1 cups) 2 Tbsp finely chopped fresh basil
Tbsp canola oil Salt and freshly ground pepper, to taste
1-3 cloves garlic, finely chopped 1 cup spinach leaves, torn into pieces
cup thin slices of red, orange, or
yellow bell pepper (about 1 small pepper) 
cup grated Parmesan cheese (for lactose free diet, choose lactose free cheese)
4-5 cups fat-free, reduced sodium chicken broth 1 cup pearl barley

Directions:
- Generously coat a large heavy pot with oil spray and place it over medium-high heat. Add the onions and the fennel and saute until they are tender, about 5-10 minutes. Add the oil and heat until it is hot. Add the garlic and bell peppers and saute lightly for 1-2 minutes. Stir in the barley, thyme, marjoram, broth, salt and pepper.
- Bring it to a boil and immediately reduce the heat to low. Simmer, uncovered, until the liquid is almost absorbed, stirring occasionally, about 40-50 minutes or until the barley is tender.
- When the barley is cooked, remove it from the heat. Add the spinach, cheese and basil. Stir to blend and adjust the seasonings with salt and pepper to taste. Serve immediately.

From: www.aicr.org, American Institute for Cancer Research

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