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Barley, Beans, 和 Greens

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Barley, Beans, 和 Greens

纤维-full ingredients make up this hearty main dish in about 30 minutes.

成分

份   4   服务规模   1杯半

  • 1 cup uncooked barley
  • 3/4 cup fat-free, low-sodium vegetable or chicken broth
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 4 large Swiss chard leaves, tough stems discarded, tender stems sliced 和 greens chopped, 分开使用 OR
  • 2 cups chopped kale, any large stems discarded
  • 1 medium garlic clove, minced
  • 1 15.5-ounce can no-salt-added cannellini beans or other no-salt-added white beans (such as great Northern or navy beans), 冲洗并排干水分
  • 1 tablespoon plus 2 teaspoons dried parsley
  • 1/4茶匙盐
  • 1/4 teaspoon pepper

方向

Tip: Click on step to mark as complete.

  1. Prepare the barley using the package directions, omitting the salt.
  2. Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, 和 garlic.
  3. Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally.
  4. Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally.
  5. Stir in the beans, parsley, salt, 和 pepper. 煮2分钟.
  6. 加入大麦.

营养成分

Barley, Beans, 和 Greens
卡路里卡路里
233 /份
蛋白质蛋白质
每份10克
纤维纤维
每份9克
每份成本每份成本
$1.35

营养成分

卡路里 233
总脂肪 2.0 g
饱和脂肪 0.0 g
反式脂肪 0.0 g
多不饱和脂肪 0.5 g
不饱和脂肪 0.0 g
胆固醇 0 mg
钠 231 mg
总碳水化合物 47 g
膳食纤维 9 g
糖 3 g
蛋白质 10 g

饮食交流
3 starch, 1 lean meat

 
纤维-full ingredients make up this hearty main dish in about 30 minutes.

营养成分

Barley, Beans, 和 Greens
卡路里卡路里
233 /份
蛋白质蛋白质
每份10克
纤维纤维
每份9克
每份成本每份成本
$1.35
×
卡路里 233
总脂肪 2.0 g
饱和脂肪 0.0 g
反式脂肪 0.0 g
多不饱和脂肪 0.5 g
不饱和脂肪 0.0 g
胆固醇 0 mg
钠 231 mg
总碳水化合物 47 g
膳食纤维 9 g
糖 3 g
蛋白质 10 g

饮食交流
3 starch, 1 lean meat

成分

份   4   服务规模   1杯半

  • 1 cup uncooked barley
  • 3/4 cup fat-free, low-sodium vegetable or chicken broth
  • 1/2 cup chopped onion
  • 1/2 cup chopped carrot
  • 4 large Swiss chard leaves, tough stems discarded, tender stems sliced 和 greens chopped, 分开使用 OR
  • 2 cups chopped kale, any large stems discarded
  • 1 medium garlic clove, minced
  • 1 15.5-ounce can no-salt-added cannellini beans or other no-salt-added white beans (such as great Northern or navy beans), 冲洗并排干水分
  • 1 tablespoon plus 2 teaspoons dried parsley
  • 1/4茶匙盐
  • 1/4 teaspoon pepper

方向

Tip: Click on step to mark as complete.

  1. Prepare the barley using the package directions, omitting the salt.
  2. Meanwhile, in a large skillet, stir together the broth, onion, carrot, chard stems, 和 garlic.
  3. Bring to a boil over medium-high heat. Boil gently for 8 minutes, stirring occasionally.
  4. Stir in the chard greens. Cook, covered, for 7 minutes, stirring occasionally.
  5. Stir in the beans, parsley, salt, 和 pepper. 煮2分钟.
  6. 加入大麦.
 

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