High in riboflavin (a B-vitamin that promotes healthy skin and good vision), mushrooms are a sensible mealtime addition.
Incorporate this versatile food into dishes such as Mushroom Barley Soup and Pasta with Wild Mushrooms.
Or cook up an impressive plate of Stuffed Mushrooms, garnished with some fresh parsley.
Recipe: Barley Pilaf with Mushrooms
Servings: 2 Preparation Time: 5 min. Cooking Time: 35 min.
Ingredients:
2 tsp. olive oil
1 cup onion\cooked, chopped
1/4 Lbs. mushroom\cooked, thinly sliced
1 bay leaf
1/2 cup pearl barley
1 cup water
4-1/2 tsp. fresh parsley, minced
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Heat oil in a heavy saucepan over medium heat. Saute onion, mushrooms and bay leaf 5 minutes, stirring, until onion is softened. Stir in barley, water and salt and pepper to taste. Bring to a boil. Reduce heat to low, cover pan and simmer 30-35 minutes, or until liquid is absorbed and barley is tender. Discard bay leaf and stir in parsley. Fluff with a fork before serving.
Per Serving: calories 256, fat 6.4g, calories from fat 23%, protein 7.0g, cholesterol 0.0mg, dietary fiber 9.4g
[+/-] expand for more nutritional information
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Nutrients
Exchanges
Calories 256 Milk Exchanges 0.0
Protein 7.0g
Vegetable Exchanges 1.7
Carbohydrates 47.5g
Fruit Exchanges 0.0
Dietary Fiber 9.4g
Bread Exchanges 2.3
Sugar 5.3g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 6.4g Lean Meat Exchanges 0.0
Saturated Fat 1.2g
Very Lean Meat/Protein Exchange 0.0
Mono-unsaturated Fa 4.0g
Fat Exchange 0.9 Poly-unsaturated Fat 1.2g
% Calories from Fat 23%
Cholesterol 0.0mg
Sodium 13.8mg
Vitamins Minerals
Vitamin A 15.6IU Calcium 36.4mg
Thiamin (B1) 0.4mg Copper 1.6mg Riboflavin (B2) 0.5mg Iron 2.4mg Niacin (B3) 4.8mg Magnesium 54.1mg
Vitamin B6 0.8mg Manganese 0.9mg
Vitamin B12 0.0mcg Phosphorus 191.3mg Vitamin C 8.7mg
Potassium 460.8mg
Vitamin E 1.2IU Selenium 27.2mcg
Folate 36.4mcg
Sodium 13.8mg
Pantothenic Acid 1.5mg Zinc 2.0mg
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Incorporate this versatile food into dishes such as Mushroom Barley Soup and Pasta with Wild Mushrooms.
Or cook up an impressive plate of Stuffed Mushrooms, garnished with some fresh parsley.
Recipe: Barley Pilaf with Mushrooms
Servings: 2 Preparation Time: 5 min. Cooking Time: 35 min.
Ingredients:
2 tsp. olive oil
1 cup onion\cooked, chopped
1/4 Lbs. mushroom\cooked, thinly sliced
1 bay leaf
1/2 cup pearl barley
1 cup water
4-1/2 tsp. fresh parsley, minced
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Heat oil in a heavy saucepan over medium heat. Saute onion, mushrooms and bay leaf 5 minutes, stirring, until onion is softened. Stir in barley, water and salt and pepper to taste. Bring to a boil. Reduce heat to low, cover pan and simmer 30-35 minutes, or until liquid is absorbed and barley is tender. Discard bay leaf and stir in parsley. Fluff with a fork before serving.
Per Serving: calories 256, fat 6.4g, calories from fat 23%, protein 7.0g, cholesterol 0.0mg, dietary fiber 9.4g
[+/-] expand for more nutritional information
-->
Nutrients
Exchanges
Calories 256 Milk Exchanges 0.0
Protein 7.0g
Vegetable Exchanges 1.7
Carbohydrates 47.5g
Fruit Exchanges 0.0
Dietary Fiber 9.4g
Bread Exchanges 2.3
Sugar 5.3g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 6.4g Lean Meat Exchanges 0.0
Saturated Fat 1.2g
Very Lean Meat/Protein Exchange 0.0
Mono-unsaturated Fa 4.0g
Fat Exchange 0.9 Poly-unsaturated Fat 1.2g
% Calories from Fat 23%
Cholesterol 0.0mg
Sodium 13.8mg
Vitamins Minerals
Vitamin A 15.6IU Calcium 36.4mg
Thiamin (B1) 0.4mg Copper 1.6mg Riboflavin (B2) 0.5mg Iron 2.4mg Niacin (B3) 4.8mg Magnesium 54.1mg
Vitamin B6 0.8mg Manganese 0.9mg
Vitamin B12 0.0mcg Phosphorus 191.3mg Vitamin C 8.7mg
Potassium 460.8mg
Vitamin E 1.2IU Selenium 27.2mcg
Folate 36.4mcg
Sodium 13.8mg
Pantothenic Acid 1.5mg Zinc 2.0mg
From Nubella newsletter
Coupons available Here -> http://maggiesart.dealsmall.com/offer/show_offer/468
copy/paste url and click on GO NOW
