Barley with Shiitakes and Spinach
2 teaspoons olive oil
1 cup chopped onion
1/2 teaspoon dried crushed rosemary
3 garlic cloves, minced
8 cups sliced shiitake mushroom caps (about 1 1/4 pounds)
3/4 cup uncooked quick-cooking barley
1/3 cup water
1 (10 1/2-ounce) can beef consomme
substitute another kind of broth
8 cups torn spinach
3 tablespoons grated fresh Parmesan cheese use soy parmesan
1/4 teaspoon freshly ground black pepper
Heat olive oil in a large nonstick skillet over medium-high heat. Add onion, rosemary, and garlic; sauté for 3 minutes or until onion is tender. Add mushrooms; sauté for 6 minutes or until tender. Stir in barley, 1/3 cup water, and consommé; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until the barley is tender. Add spinach, cheese, and pepper; cook 3 minutes or until spinach wilts, stirring frequently.
Yield: 6 servings (serving size: 1 cup)
CALORIES 172 (17% from fat); FAT 3.3g (satfat 0.9g, monofat 1.5g, polyfat 0.5g); PROTEIN 8.6g; CARBOHYDRATE 26.7g; FIBER 6.7g; CHOLESTEROL 2mg; IRON 3.7mg; SODIUM 362mg; CALCIUM 94mg;
Cooking Light, DECEMBER 2004
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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Barley with shiitakes and spinach
