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Harness the Power of Grains With Barley

ayer. So both processed products, such as pearl barley, as well as whole grain barley (also called hulled and hulless barley) contain significant amounts of fiber and offer important health-promoting benefits.

Pearl barley is readily available in most supermarkets and may be found next to dry beans, lentils and rice. Whole grain barley may be found in the bulk foods sections of some supermarkets and in some specialty or health food stores. Whole grain barley may also be purchased from mail order catalogs or online from grain processors and suppliers.

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Curried Barley with Walnuts, Cherries and Apricots

Fiber-rich barley is combined with toasted walnuts and dried fruits for this sumptuous side dish.

1 tablespoon olive oil

1/2 cup chopped yellow onion

2 garlic cloves, finely chopped

1-1/2 teaspoons curry powder

1 cup pearl barley or whole grain barley*

1 teaspoon salt

1/2 teaspoon black pepper

2-1/4 cups chicken broth (increase to 3 cups if using whole grain barley)

1/2 cup dried cherries

2/3 cup chopped walnuts, toasted

1/2 cup snipped dried apricots

In 2-quart pan with cover, heat oil over medium-high heat. Add onion and garlic; saut 3 minutes. Stir in barley, curry powder, salt and pepper; saute 3 more minutes. Blend in broth; bring to a boil. Lower heat to a simmer; cover and cook 45 minutes or until most of the liquid is absorbed. (If using whole grain barley, it may be necessary to pour off extra liquid that has not been absorbed after 45 minutes of cooking time.) Add cherries; cover and let stand for 5 minutes to allow any remaining moisture to absorb and cherries to plump. Stir in walnuts and apricots. Makes 8 servings.

Per serving: calories 240, protein 5g, carbohydrates 37g, fiber 7g, fat 9g, cholesterol 0, sodium 438mg.

* Whole grain barley ker

SOURCE National Barley Foods Council
Copyright©2007 PR Newswire.
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