7 pts plus
* Exported from MasterCook *
Skillet Mushrooms and Chard with Barley or Brown Rice
Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 30%)
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup barley -- or brown rice
1 quart water
Salt -- to taste
1 bunch Swiss chard -- generous bunch, or rainbow chard
2 tablespoons extra virgin olive oil -- or 1 tablespoon extra virgin olive oil and 1 tablespoon lemon- or mushroom-scented olive oil
1 pound mushrooms -- trimmed and cut in thick slices
2 garlic cloves -- minced
1 teaspoon roughly chopped fresh thyme leaves
Freshly ground pepper
1/2 cup barley water
1. Combine the barley or rice and water in a medium saucepan and bring to
a boil. Add salt to taste, reduce the heat and simmer the barley for 1
hour, brown rice for 35 to 40 minutes, or until tender. Set a strainer
over a bowl and drain the grains. Retain the cooking water.
2. While the grains are cooking, stem the chard and wash thoroughly in two
changes of water. Chop coarsely. If the stalks are merely thick, dice
them; if they are stringy, discard them.
3. Heat 1 tablespoon of the oil over medium-high heat in a large, wide
skillet or wok. Add the mushrooms and chard stems, if using, and cook,
stirring often, until the mushrooms sear and begin to soften, about 3
minutes. Add the garlic, thyme and a generous pinch of salt and cook,
stirring, until fragrant, about 30 seconds. Stir in the chard and raise
the heat to high. Cook, stirring, until the chard wilts, which shouldn't
take more than 3 minutes (you may have to add the chard in batches,
depending on the size of your pan). Season to taste with salt and pepper.
4. Once the chard has wilted, add 3/4 cup of the cooking water from the
rice or barley. Cover and simmer over low heat for 3 minutes, or until the
chard is tender. Uncover, stir and if you wish to have more sauce with the
vegetables, add more cooking water from the grains and stir until it
reduces to the desired consistency. Taste and adjust seasoning. Drizzle on
the remaining oil and serve with the grains.
Yield: 4 servings.
Advance preparation: You can cook both the grains and the vegetables
several hours ahead and reheat. Retain some barley water or rice water to
add to the dish if desired. The cooked grains will keep for 3 or 4 days in
the refrigerator, but the cooking water will keep for only a couple of
days.
Nutritional information per serving: 279 calories (23% fat); 1 gram
saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0
milligrams cholesterol; 46 grams carbohydrates; 10 grams dietary fiber;
193 milligrams sodium (does not include salt to taste); 10 grams protein
Mushrooms and barley are a classic combination, but brown rice is also
very nice with this dish, and it cooks faster. Whichever you use, simmer
the grain in abundant water and used the drained water to moisten the
mushrooms and chard.
Feb 7, 2012
Source:
"Recipes for Health, New York Times, Feb 7, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 253 Calories; 8g Fat (28.0%
calories from fat); 8g Protein; 40g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 28mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Vegetable; 1
1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 26058 0 1582
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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