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Healthy Living » Barley: the Wonder Grain
Barley: the Wonder Grain
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Barley: the Wonder Grain
Barley: the Wonder Grain

Barley is a nutritious grain that's high in fiber and takes longer to break down into glucose. A "good" kind of carbohydrate, it provides protein, B vitamins, and potassium with very little sodium or fat. Studies have shown that this wonder grain also fights cholesterol production.

Get more barley into your diet by including it in soups, stews, or rice pilaf. Pearl barley, the type called for in this recipe from The Great American Eat-Right Cookbook, available from the American Cancer Society, has had the tough outer layer, or hull, removed. It's available in most supermarkets near the rice, dry beans, and lentils.

Recipe: Chicken and Barley Stew
1 tablespoon canola oil
2 carrots, chopped
2 celery stalks, chopped
2 garlic cloves, minced
1 onion, chopped
1 cup sliced mushrooms
1 cup stemmed, sliced shitake mushrooms
5 cups reduced-sodium chicken broth
1 (14½-ounce) can diced tomatoes (preferably petite cut), drained
1 cup pearl barley
1 pound boneless, skinless chicken breasts, cut into ½-inch pieces
1 tablespoon fresh dill
Salt and freshly ground black pepper

In a large stockpot over medium-high heat, add oil. Sauté the carrots, celery, garlic, onion, and both types of mushrooms until softened, 8 to 10 minutes, stirring frequently.

Add broth and tomatoes and bring to a boil, stirring to combine. Add barley and stir to combine. Reduce the heat, cover, and simmer for 30 to 40 minutes, stirring occasionally, or until the barley is tender and the stew thickens.

Add chicken and dill and cook for 5 to 7 minutes, or until the chicken is cooked through. Season with salt and pepper.

Serves 6.

Per Serving
Calories 290
Calories from fat 45
Total fat 5 g
Saturated fat 0.8 g
Trans fat 0 g
Polyunsaturated fat 1.4 g
Monounsaturated fat 2.1 g
Cholesterol 45 mg
Sodium 570 mg
Total carbohydrate 41 g
Dietary fiber 6 g
Sugars 5 g
Protein 22 g
American Cancer Society Bookstore
American Cancer Society Bookstore
Order cookbooks and other great books from the American Cancer Society bookstore.