Lemon Rosemary Barley

Lemon Rosemary Barley

adapted from Cooking Light December 2014

With my weight loss journey, I have been leaning more towards whole grains rather than white rice and pasta. Barley is high in iron and fiber and low in fat.

Makes 2 servings                                                                  2 WW pp / serving

1/2 cup uncooked barley
2 cups water

Cooking spray
1/2 cup chopped onion
2/3 tsp. chopped fresh rosemary
1/2 tsp. grated lemon zest
1/4 tsp. Kosher salt

1. Combine barley and water in a sauce pan; bring to a boil
2. Cover, reduce heat and cook 50 minutes; Drain.
3. In a skillet coated with cooking spray, cook the onion and rosemary unil the onion, softens, about 5 minutes.
4. Add the cooked barley, lemon zest and salt.
5. Cook until heated through.

Enjoy!

Beef & Barley in the Slow Cooker

It is a crazy time at work so I have been looking for recipes that I can fix and forget while I am away. With a little prep the night before to chop the vegetables, it is a quick prep to put everything into the pot before I head to work.

Slow Cooker Beef and Barley
adapted from Food Network Magazine November 2011

2 pounds boneless beef chuck roast cut into in two pieces
1 cup pearl barley
1/2 pound baby bella mushrooms, quartered
4 stalks celery, quartered
6 carrots, peeled and quartered
2 medium leeks, sliced (white and light green parts only)
1 sprig thyme
4 cups beef broth
1 tablespoon soy sauce
1 cup water
1 tsp Montreal Steak Seasoning
1/2 tsp kosher salt
1/2 tsp ground black pepper

Combine all the ingredients in the bowl of a slow cooker. Cover and cook on low, for about 8 hours.
Skim off any excess fat. Transfer the beef to a cutting board, let cool slightly and slice or shred into bite-size pieces. If you like a thinner stew, add additional beef broth to create your desired consistency. Divide among shallow bowls and top with the beef. 

Pork and Chorizo Burgers with Green Chile Mayonnaise served with Barley, Corn, and Tomato Salad with Basil Dressing

Who doesn't love a good burger !?! But they don't all have to be beef. This is a great combination of pork and chorizo.

Pork and Chorizo Burgers with Green Chile Mayonnaise adapted from Emeril LaGasse

3 ounces cured chorizo (not fresh)

1/2 pounds ground pork
1 teaspoon minced garlic
2/3 teaspoon Worcestershire sauce
1/2 teaspoons Essence*

1/4 teaspoon salt

a pinch of cayenne pepper

4 scallions

Non-stick cooking spray
2 Arnold's Multi-grain Sandwich Thins
2 sliced reduced fat cheddar cheese
Green Chile Mayonnaise**

Preheat the grill to medium-high.
Remove outer casing from chorizo and grind in a food processor. In a large bowl combine add the chorizo, ground pork, garlic, Worcestershire, Essence, salt and cayenne. Mix gently but thoroughly, being careful not to overwork the mixture. Form into 2 patties. Grill to desired doneness, about 5 minutes per side for medium.  

While the burgers are cooking lightly coat the scallions with cooking spray. Grill until lightly charred and softened. During the last 2 minutes melt the cheese on top if using

Place burgers and scallions on the buns and top generously  with Green Chile Mayonnaise to serve. 

*You can make your own or use the commercial preparation available in the spice aisle

Emeril's ESSENCE Creole Seasoning
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme
Combine all ingredients thoroughly.
Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch, published by William and Morrow, 1993.

**Green Chile Mayonnaise:
1 cup low fat mayonnaise
1 teaspoon minced garlic
1 poblano pepper, roasted and peeled
1 tablespoon lime juice
Salt and freshly ground black pepper
In a food processor, combine the mayonnaise, garlic, poblano, and lime juice and process until smooth. Season, to taste, with salt and freshly ground pepper.

Barley, Corn, and Tomato Salad with Basil Dressing
3/4 cups medium barley
1/3 teaspoon salt
2 Tbsp white wine vinegar

2/3 cups packed fresh basil leaves, rinsed and dried

2 Tbsp olive oil

2 Tablespoons minced red onion

1/2 cups cooked fresh corn kernels (cut from about 6 ears)
1 cup diced fresh tomato

In a pot of water to a boil, stir in the barley and the salt, and simmer the barley, covered, for 40 minutes, or until tender. Drain the barley in a colander, rinse it under cold water, and drain well. 

In a small food processor blend the vinegar, basil, oil, and salt to taste until the dressing is emulsified. Return the cooled barley to the pot. Toss with the dressing, onion and corn then gently stir in the tomatoes. Chill the salad, covered, for at least 1 hour before serving.

How to Cook Barley

What is barley?

"Barley is a wonderfully versatile cereal grain with a rich nut-like flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages"

To cook barley

1 c water, vegetable stock, chicken stock or beef broth

1/2 c barley

about 1/4 tsp salt or to taste (If using canned broth omit)

Bring the water or stock to a boil, add the barley and salt. Return to a boil, reduce heat to simmer. Cover and cook UNDISTURBED for about 45 minutes or until the liquid is absorbed. Fluff with a fork. 

Barley can be served as is or added to your favorite recipe.