GovernmentServicesResidentsVisitorsBusinessHow Do I?
Go To Search
Click to Home
Broccoli-Barley Pilaf
This low-carbohydrate dish features fiber-rich whole wheat barley and broccoli, a vitamin C-loaded power food. Drizzle the pilaf with our tart homemade mustard dressing, sprinkle with feta cheese and watch your family enjoy it!
Broccoli-barley pilaf
  • 2/3 cup whole grain (hull-less) barley*
  • 4 cups bite-sized pieces fresh broccoli (8 ounces)
  • 2 Tbsp water
  • 3 Tbsp red wine vinegar
  • 2 Tbsp olive oil 
  • 1 tsp dried Italian seasoning, crushed
  • 1/2 tsp Dijon-style mustard
  • 1/4 tsp salt 
  • 1 ripe avocado, halved, seeded, peeled and coarsely chopped
  • 2 - 3 tsp lime juice
  • 2 Tbsp lightly salted pistachio nuts, coarsely chopped
  • 1/2 cup frozen (thawed) chopped spinach, squeezed to drain 
  • 1/4 cup crumbled reduced-fat feta cheese

  1. Cook barley according to package directions; drain. Transfer to a large serving bowl; cool to room temperature. 
  2. In a microwave-safe dish, combine broccoli and the water.  Microwave on 100 percent power (high) 2 to 3 minutes or just until broccoli turns bright green and is slightly tender, stirring once. Drain well.  Stir into cooked barley. 
  3. For dressing, in a screw-top jar, combine red wine vinegar, oil, Italian seasoning, mustard and salt. Cover and shake well. Toss avocado with the lime juice. Add dressing, avocado and nuts to the barley-broccoli mixture; gently toss to combine. Serve at room temperature. Sprinkle with crumbled reduced-fat feta cheese.

*Test Kitchen Tip: If you prefer, substitute faro, quinoa or brown rice for the barley.  Start with the dry amount that yields 1 1/2 cups cooked.

8 servings (about 1/2 cup each)

Per serving : 
151 Calories; 8 gm fat; 5 g protein; 17 gm carbohydrate;  5 gm fiber;  146mg sodium

Adapted from Diabetic Living Online.
Accessed: 3/2/15: