From the Editors of Live Right Live Well
Quick-cooking barley is loaded with soluble fiber, the type that helps lower cholesterol and keeps your heart healthy. Turmeric gives this fast and colorful side dish its vibrant yellow hue. This recipe also contains curcumin, which has been the focus of numerous scientific studies suggesting it may inhibit the growth of cancer cells, reduce inflammation and maybe even safeguard our brain. Cashews, like all nuts, contain heart-healthy monounsaturated and polyunsaturated fats, and they’re high in the antioxidant vitamin E.
Makes 4 cups (8 servings of 1/2 cup each)
Ingredients1 tablespoon extra-virgin olive oil1 1/3 cups diced onion2 large garlic cloves, finely minced1 1/4 teaspoons curry powder1/2 teaspoon turmeric1/2 teaspoon allspice1/4 teaspoon salt1/8 teaspoon ground black pepper3 cups fat-free, lower-sodium chicken broth*1 cup quick-cooking barley1/2 cup packed seedless raisins1/3 cup cashews (halves and pieces)
*Use vegetable broth for vegetarian side dish
Directions1. Heat oil in a 12-inch skillet over medium-high heat.
2. Add onion and garlic and saute until crisp-tender, about 5 minutes.
3. Stir in curry, turmeric, allspice, salt, pepper and chicken broth.
4. Bring to a boil; add barley and raisins.
5. Cover, reduce heat and simmer for 15 to 20 minutes, or until barley is tender and nearly all liquid is absorbed.
6. Remove from heat. Let it stand, covered, for 3 minutes.
7. Stir in cashews and serve immediately.
Nutrition information (per serving)177 calories5 g protein30 g carbohydrate5 g fat (0.5 g saturated)0 mg cholesterol280 mg sodium288 mg potassium29 mg calcium1.7 mg iron10 IU vitamin A3 mg vitamin C5 g fiber
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