Healthy Living Tools
Skillet Barley with Broccoli, Tomato and Feta
Serves 4
This dish is a perfect choice for a simple summer dinner any night of the week. The seasonal ingredients provide this meal with a variety of nutrients. Barley is a grain packed with protein and fiber, great for keeping staying satisfied longer.
Ingredients
- 1 tablespoon olive oil
- 1 shallot, roughly chopped
- 1 jalapeño pepper, roughly chopped
- Kosher salt and freshly ground black pepper, to taste
- 3 cups broccoli florets
- 1 pint grape tomatoes, halved
- 1 cup pearled barley
- 3 1/2 cups homemade vegetable stock or store-bought low-sodium vegetable broth
- 1/2 cup crumbled feta cheese
- Toasted pine nuts (optional for garnish and added crunch)
Substitutions
- brown rice for barley
- Diabetic Exchanges: 4
- This recipe is vegetarian
Cooking Instructions
- 1. Heat the oil in a 12-inch skillet over medium-high heat until shimmering. Add the shallots, jalapeno and a pinch of salt and cook until softened, 2 to 3 minutes. Add the tomatoes and broccoli and cook until the broccoli has browned slightly, 4 to 5 minutes. Season with salt and pepper.
- 2. Add the barley and cook, stirring, for 1 minute. Add the broth and bring to a boil. Lower the heat to maintain a gentle simmer and allow the barley to cook until the liquid is absorbed and the barley has softened, 35 to 40 minutes. Adjust the seasoning to taste (remember that the feta will add a fair amount of salt). Stir in up to 1/2 cup extra broth if a looser consistency is desired. Top with crumbled feta and serve.
