Barley and Spinach Skillet Dinner
By 30 Minutes or Less
Barley adds texture and fiber to this quick and easy meal!

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  • Prep Time: 25 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, Green

Ingredients

3/4 cup quick-cooking barley

1 cup chopped green bell pepper

1/8 tsp crushed red pepper flakes

1 cup canned navy beans

1/4 cup chopped fresh basil

2 Tbsp Italian seasoned bread crumbs

1 cup chopped red bell pepper

1/8 tsp garlic powder

2 cups chopped fresh spinach

1 cup quartered cherry or grape tomatoes

1 Tbsp olive oil

1 lemon, quartered

Directions

  1. Rinse and drain beans.
  2. Preheat broiler.
  3. In large skillet bring 1 cup water to a boil. Add barley, peppers, garlic and pepper flakes. Reduce heat, cover tightly and simmer 10 minutes or until water is absorbed.
  4. Remove from heat, stir in spinach, beans, tomatoes, basil and olive oil.
  5. Transfer to broiler-safe dish. Sprinkle evenly with bread crumbs.
  6. Broil 2 minutes or until golden brown.  Serve with lemon wedge.

Nutritional Information

  • Calories:    261
  • Carbohydrates:    47g
  • Total Fat:    4.7g
  • Cholesterol:    0mg
  • Saturated Fat:   0.8g
  • Dietary Fiber:    12g
  • % of Calories from Fat:    16%
  • Sodium:    323 mg
  • Protein:    11g
  • Recipe Credit
  • University of Florida IFAS Extension's Quick and Healthy Recipes Website

 

 

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