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Serves: 8, ½ cup servings.
Per Serving: 145 calories, 4g fat, (<1g saturated fat), 5g protein, 322mg sodium, 24g carbs, 5g fiber.
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet)….ONLY if the spinach, cheese and basilare cooked into the barley mixture. For those on a dairy restriction – choose lactose free cheese.
Canola oil spray
¾ cup chopped onions
1 fennel bulb, chopped (about 1 ½ cups)
½ Tbsp canola oil
1-3 cloves garlic, finely chopped
4-5 cups fat-free, reduced sodium chicken broth
¾ cup thin slices of red, orange, or yellow bell pepper (about 1 small pepper)
1 tsp dried thyme
1 tsp dried marjoram
2 Tbsp finely chopped fresh basil
1 cup pearl barley
Salt and freshly ground pepper, to taste
1 cup spinach leaves, torn into pieces
¼ cup grated Parmesan cheese (for lactose free diet, choose lactose free cheese)
- 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.
Recipe from: www.aicr.org, American Institute for Cancer Research