Candice Kumai is a healthy-lifestyle chef, author, and television host. She is the author of Pretty Delicious: Lean and Lovely Recipes for a Healthy, Happy New You, a guest judge on Iron Chef America, co-host of Lifetime television’s hit series Cook Yourself Thin, chef contributor on Cooking Channel’s Unique Eats, and an alum of Top Chef.
1 cup dry pearl barley
1 cup shelled frozen edamame
1 cup frozen peas
1 cup freash spinach, chopped
2 1/4 teaspoons Worcestershire sauce
1 1/2 teaspoons lemon zest
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon sea salt
Calories per serving 227
Fat per serving 2.4g (sat 0.3g, mono 0.6g, poly 1.1g)
Cholesterol per serving 0mg
Protein per serving 10g
Carbohydrate per serving 43g
Sugars per serving 4g
Fiber per serving 9g
Iron per serving 4mg
Sodium per serving 213mg
How to Make It
Place barley and 4 cups water in a medium saucepan; bring to a boil. Cover, reduce heat to low, and cook until water is nearly absorbed, 25–30 minutes. Stir in edamame and peas
and cook, uncovered, until barley absorbs all
of the remaining water, 5–10 minutes. Remove from heat.
Stir in spinach; set aside. Combine Worcestershire sauce, lemon zest, lemon juice, and sea salt in a small bowl, whisking well. Pour vinaigrette over barley; stir to combine. Serve warm or at room temperature.
CarbLovers Diet Cookbook
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