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Ingredientes
- 1 c. Black barley
- 3 Tbsp. Extra virgin olive oil or possibly clarified butter
- 1 c. Finely-minced onion
- 2 tsp Finely-minced garlic
- 1/2 c. Finely-diced carrots
- 1/2 c. Minced leeks or possibly green onions
- 1/2 tsp Chopped, seeded serrano chile
- 2 lrg Bay leaves
- 1/2 tsp Cinnamon
- 1 tsp Crushed whole coriander seed
- 1/2 c. Dry white wine
- 3 c. Rich chicken or possibly vegetable stock Salt, to taste Freshly-grnd black pepper, to taste
- 2 lrg Hard, ripe bananas
- 1 lrg Orange, peeled, seeded, and minced
- 1/4 c. Minced cilantro leaves
Direcciones
- Rinse the black barley in a strainer under cool water till water runs clear. Add in oil to a deep saucepan along with onions, garlic, carrots, leeks and chiles and saute/fry till just beginning to color. Add in rinsed barley and saute/fry for 2 min longer. Add in the bay leaves, cinnamon and coriander along with the wine and stock and bring to a boil.
- Reduce heat to a simmer, cover and gently cook for 50 to 55 min or possibly till barley is just tender. Off heat, let sit covered for 10 min. Season to taste with salt and pepper. Peel the bananas and cut into moderate-size dice. Gently stir bananas, oranges and cilantro into barley. Serve immediately.
- This recipe yields 6 to 8servings.
- Comments:This recipe uses a wonderful ancient grain which is now full of marvelous grains which, unless we use them, will disappear!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 201g | |
| Recipe makes 6 servings | |
| Calories 395 | |
| Calories from Fat 173 | 44% |
| Total Fat 19.4g | 24% |
| Saturated Fat 4.5g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 60mg | 20% |
| Sodium 69mg | 3% |
| Potassium 388mg | 11% |
| Total Carbs 33.33g | 9% |
| Dietary Fiber 6.8g | 23% |
| Sugars 4.13g | 3% |
| Protein 19.0g | 30% |
