When using pearled barley with 4% beta-glucan content, 1 serving of pilaf would contain approximately 2 grams of beta-glucan. Consuming 3 grams of barley beta-glucan is needed to meet the required daily intake for lowering cholesterol.
- ¼ cup (60 mL) butter or margarine
- 1 medium onion, chopped
- 1 ½ cups (375 mL) pearled barley
- ½ tsp (2 mL) salt
- ½ tsp (2 mL) ground allspice
- ½ tsp. (2 mL) turmeric
- ¼ tsp (1 mL) curry powder
- 1/8 tsp (.5 mL) pepper
- 4 cups (1 L) chicken broth or 4 chicken bouillon cubes dissolved in 4 cups (1 L) boiling water
- ¼ cup (60 mL) slivered almonds (sautéed in 1 tbsp /15 mL butter until golden brown)
Preheat oven to 350 °F ( 180’C ) .
Melt butter in skillet. Add onion and barley. Cook and stir until onion is tender.
Stir in the next 5 seasonings. Pour into ungreased 2 L|2-quart (2 L) casserole dish. Heat chicken broth to boiling and stir into barley mixture.
Cover tightly and bake 30-40 minutes or until liquid is absorbed and barley is tender. Stir in almonds.
Yield: 8 servings
Developed by: Dr. Nancy Ames, Research Scientist, Agriculture and Agri-Food Canada. Image courtesy of Agriculture & Agri-Food Canada