NUTRITION INFORMATION: Per serving: 270 calories; 10 g fat (2 g sat, 6 g mono); 4 mg cholesterol; 44 g carbohydrate; 13 g protein; 15 g fiber; 729 mg sodium.
Nutrition bonus: Vitamin A (70% daily value), Vitamin C (35% dv), Calcium (30% dv), Iron (25% dv).
MAKE AHEAD TIP: The spinach-and-bean mixture can be stored, covered, in the refrigerator for up to 2 days. Reheat in the microwave
- thick slices country-style whole-wheat bread
- freshly grated Parmesan cheese
- extra-virgin olive oil
- bag baby spinach
- freshly ground pepper
- salt
- vegetable broth
- sliced fresh basil or 2 tablespoons prepared pesto
Winter squash contributes a rich, full flavor to a simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish. The pilaf is an excellent accompaniment to chicken and pork, but would stand on its own with the addition of Parmesan.
NUTRITION INFORMATION: Per serving: 194 calories; 2 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 40 g carbohydrate; 6 g protein; 8 g fiber; 149 mg sodium.
Nutrition bonus: Vitamin A (180% daily value), Vitamin C (45% dv), Fiber (30% dv).
- water
- pearl barley
- chopped flat-leaf parsley
- freshly grated lemon zest
- lemon juice
- Freshly ground pepper to taste
- reduced-sodium chicken broth or vegetable broth
- extra-virgin olive oil
“Sweet caramelized onions and mushrooms complement the nutty, toasted flavor of kasha. Look for kasha in the bulk aisle or find it with packaged beans and grains. Serve this dish alongside roasted chicken or pork.”
- For the Kasha
- * 2 cups plus 2 tablespoons water
- * 1/4 teaspoon salt
- * 1/2 teaspoon extra virgin olive oil
- For the Onions and Mushrooms
- * 2 tablespoons extra virgin olive oil
- * Salt
- * 1 tablespoon mirin
- * 1 tablespoon water
- * 8 ounces crimini mushrooms
- * 1 tablespoon finely chopped garlic