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Barley and Edamame with Oranges

 

Recipe By :American Heart Association

Serving Size : 3 Preparation Time :0:00

Categories : Grains New Import

Vegetarian {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/4 cups shelled green soybeans (Edamame) -- frozen (thawed)

1 cup water

3/4 cup chopped onions

1/2 cup chopped red bell pepper

2 medium garlic cloves -- minced, or 1 teaspoon bottled minced

garlic

1/2 teaspoon ground ginger

1 1/4 cups uncooked quick-cooking barley -- (pearl)

1 1/4 cups fresh orange juice

1 tablespoon low-sodium soy sauce

2 small carrots -- shredded

1/3 cup snipped dried apricots

2 tablespoons toasted wheat germ

2 medium oranges -- peeled, sectioned

 

VEGETARIAN ENTREES. Hearty barley teams with green soybeans and fresh oranges,

making a fabulous taste sensation in this meatless entree. Serves 3; 1 1/2 cups

per serving.

 

1. In a medium saucepan, bring the soybeans, water, onions, bell pepper, garlic,

and ginger to a boil over high heat. Reduce the heat and simmer, covered, for 5

minutes. Stir in the barley, orange juice, and soy sauce. Increase the heat to

medium and return to a boil. Reduce the heat and simmer, covered, for 10 to 12

minutes, or until the liquid is absorbed, the barley is tender. Remove from the

heat.

 

2. Stir in the remaining ingredients except the oranges.

 

3. To serve, arrange the orange sections on each plate. Spoon the barley mixture

over the oranges. You can also make a circle with the oranges and spoon the

mixture into the center.

 

Source:

" American Heart Association Low-Calorie Cookbook "

Copyright:

" 2003 "

Yield:

" 4 1/2 cups "

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Per Serving (excluding unknown items): 640 Calories; 9g Fat (12.5% calories from

fat); 27g Protein; 120g Carbohydrate; 24g Dietary Fiber; 0mg Cholesterol; 247mg

Sodium. Exchanges: 5 Grain(Starch); 2 Lean Meat; 2 Vegetable; 2 Fruit; 1/2 Fat.

 

 

Nutr. Assoc. : 3594 0 0 0 0 0 26027 0 0 0 3090 0 0