Recipe: Holiday barley dressing

Did you know that you’re probably already eating barley in many breakfast cereals? Take it from breakfast to dinner with this holiday-inspired barley dressing recipe.

Serves 8

Ingredients

• 1 ½ cups pearled raw barley, sorted and rinsed
• 4 cups low-sodium, fat-free chicken broth, divided
• 2 teaspoons olive oil
• 2 teaspoons garlic (2 medium cloves) or more to taste, minced
• 1 medium onion, chopped (1 ½ cups)
• 2 ribs celery, chopped (3/4 cup)
• 1 medium carrot, chopped (1 cup)
• 1 can (5 ounce) water chestnuts, drained and chopped
• 1 ½ teaspoons dry thyme leaves
• 1 ½ teaspoons dry sage (or poultry seasoning)
• ¼ teaspoon black pepper, freshly cracked
• Parsley for garnish, optional

Directions

Warm a 4-quart stockpot over medium-low heat. Add olive oil. Increase heat to medium and add chopped garlic and onion. Cook until slightly softened.

Add celery, carrot, water chestnuts and spices, stir.

Add rinsed barley and 3 ½ cups of broth. Save remaining broth in case needed at the end of cooking.

Bring to boil. Cover and reduce heat to low. Simmer for 30 minutes, stir and see if remaining broth is needed.

Cover and continue to cook additional 15 minutes until barley is tender. Garnish with chopped parsley if desired.

Nutrition Facts (per serving): 

167 calories, 1g fat, 36g carbohydrates, 7g fiber, 6g protein, 267 mg sodium

Recipe from Jendy Newman, Registered Dietitian at PeaceHealth Southwest Medical Center.