Sunday, December 21, 2008

Barley Pilaff

Serves: 6-8


1 cup barley
2 cups hot water
2 teaspoons olive oil
2 teaspoons Worcestershire sauce
2 teaspoons paprika
6 spring onions (shallots), chopped
4 ounces (125 g) lean ham, chopped
3 1/2 ounces (100 g) button mushrooms, sliced
10 ounce (310 g) can corn kernels, drained
1 tablespoon lemon juice
1 cup bean sprouts
1/2 cup stuffed olives, halved

Microwave Method:

1. Place barley and water in a Pyrex bowl. Cook for 5 minutes on HIGH followed by 10 minutes on MEDIUM. Drain.
2. Heat oil for 30 seconds in a 2 quart (litre) casserole dish. Add barley, Worcestershire sauce and paprika. Cook for 5-8 minutes on HIGH.
3. Stir in spring onions, ham, mushrooms, corn and lemon juice. Cook a further 4-6 minutes on HIGH.
4. Add sprouts and olives. Heat 3-4 minutes on HIGH. Serve hot.

Note: Step 1 above replaces the need to pre-soak barley for 2 hours.

Per serve = 3 g fat, no saturated fat.

No comments: