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Baking , Deep-Frying , Flavored Oils , Fondue , Grilling , Salads , Saute & Stir-Fry , Home Spa , Introduction to Canola Oil

    

Barley With Caramelized Vegetables

Source: CanolaInfo Virtual Test Kitchen, Category: Saute & Stir-Fry, Lunch & Snack, Heart-Smart, Diabetic

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This recipe is a delicious and easy way to incorporate vegetables into dinner. Canola oil is used to sauté and toast the barley to bring out its great flavour.




Ingredients:

  • 4 cups low-sodium vegetable broth 1 L
  • 1 Tbsp canola oil 15 mL
  • 3/4 cup pearl barley 175 mL
  • 1 Tbsp canola oil 15 mL
  • 1 medium onion, thinly sliced
  • 1 red pepper, thinly sliced
  • 1 package (8 oz/250 g) sliced mushrooms
  • 1 large clove garlic, finely chopped
  • 1 zucchini, halved lengthwise, and cut into thin strips
  • 3 Tbsp balsamic vinegar 45 mL
  • 1 Tbsp brown sugar 15 mL
  • 1/4 tsp pepper 1 mL

Instructions:

  1. In saucepan, heat 1 Tbsp canola oil over medium-high heat. Add barley and toast 3 to 4 minutes.
  2. Add broth to barley. Bring to boil, then reduce heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm.
  3. Meanwhile, in large frying pan, heat remaining 1 Tbsp canola oil. Add onion and sauté about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic and sauté 3 to 4 minutes.
  4. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4 to 5 minutes longer. Season with pepper. Serve over barley. 

Yield: 8 servings. Serving Size: 1/2 cup (125 mL).

 Nutritional Analysis
Per Serving
Calories 90
Fat 3.5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 150 mg
Carbohydrates 12 g
Fiber 2 g
Sugars 5 g
Protein 2 g
Potassium 158 mg





 

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