Barley and Chard Pilaf

Preparation

1. Step 1

   In a medium saucepan, bring 1 cup water to a boil over high heat. Stir in the barley, oregano, and pepper. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender and the water is absorbed.

   Step 2

   In another medium saucepan, bring the remaining 1/4 cup water to a boil over high heat. Stir in the chard. Reduce the heat and simmer, covered, for 5 to 8 minutes, or until the chard is tender. Drain well in a colander. Set aside.

   Step 3

   Pour the oil into the pan the chard was in. Heat over medium-high heat, swirling to coat the bottom. Cook the shallots and bell pepper for 4 minutes, or until tender, stirring frequently.

   Step 4

   Stir in the tomatoes, lemon juice, chard, and barley. Cook, uncovered, for 1 minute, or until the tomatoes are hot, stirring frequently.

2. Nutrition information

   Step 5

   (Per serving)

   Step 6

   Calories: 91

   Step 7

   Total fat: 1.5g

   Step 8

   Saturated: 0.5g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.5g

   Step 11

   Monounsaturated: 1.0g

   Step 12

   Cholesterol: 0mg

   Step 13

   Sodium: 66mg

   Step 14

   Carbohydrates: 18g

   Step 15

   Fiber: 3g

   Step 16

   Sugars: 2g

   Step 17

   Protein: 3g

   Step 18

   Calcium: 30mg

   Step 19

   Potassium: 246mg

3. Dietary Exchanges

   Step 20

   1 starch