Recipe: Low-Glycemic Barley Mushroom Pilaf
This hearty, whole grain side dish combines chewy barley with earthy, meaty shiitake mushrooms and miso. Since whole grains are digested slowly, they don’t cause a rapid rise in insulin, which may lead to insulin resistance and excess body fat.
Makes about six ½ c. servings.
1 c. fresh shiitake mushrooms, sliced
1 T. virgin olive oil
1 c. barley
½ tsp. dried rosemary
2 T. brown miso
3 c. water
2 T. scallions, chopped
• Prepare the mushrooms and scallions.
• In saucepan, heat olive oil. Add mushrooms and sauté until limp.
• Add barley, scallions, rosemary and 2 ¾ c. water. Bring to a boil.
• Reduce heat to low, cover and simmer about 40 minutes.
• Mix remaining ¼ c. of water with miso and stir into the pot. Barely simmer five minutes longer. Barley should be tender and liquid fully absorbed.
Note: Beef broth can be substituted for miso.
Nutritional Information per Serving (1/2 c.): 213 calories, 7.7 g protein, 36 g carbohydrates, 5 g fat (.8 g saturated), 0 g cholesterol, 8.6 g fiber, 327 mg sodium.
