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Braised Greens and Barley
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve alongside an entree with sliced tomatoes.
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Diet Types: Vegan, Vegetarian
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Ingredients:
1/2 cup Pearled Barley1 1/2 cups water1/2 teaspoon salt1 teaspoon toasted Sesame Oil1 Spanish onion, sliced into thin half moons1/2 head of green cabbage, shredded1/2 bunch Kale, thinly sliced1 cup waterpinch of salt1 tablespoon caraway seeds
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Place barley, water and salt into a 3 quart saucepan with lid. Bring to a boil over high heat, reduce heat to low and simmer for 50 minutes. Take off of heat source and allow to steam-cook another 10 minutes.
Meanwhile, heat oil in a large pot. Sauté vegetables, beginning with the onion, for 1-2 minutes. Add cabbage and Kale, sautéing 2-3 minutes. Sprinkle with salt. Pour water and caraway seeds over greens; stir and cover. Simmer 15-20 minutes. Liquid should cook down so greens are not soggy. Serve greens over barley. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 112
Calories from Fat 23
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% Daily Value*
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| | Total Fat 3g | 4% | | | Saturated Fat 0g | 2% | | | Mono Fat 1g | | | | Sodium 333mg | 14% | | | Total Carbs 21g | 7% | | | Dietary Fiber 8g | 30% | | | Protein 5g | | | | Iron | 12% | | | Calcium | 14% | | | Vitamin B-6 | 20% | | | Vitamin C | 82% | | | Vitamin E | 6% | | | Vitamin A | 74% | | | Selenium | 7% | | | Manganese | 35% | | | Copper | 10% | | | Zinc | 5% | | | Pantothenic acid | 3% | | | Niacin | 7% | | | Riboflavin | 12% | | | Thiamin | 13% | | | Folate | 13% | | | Potassium | 13% | | | Phosphorus | 8% | | | Magnesium | 11% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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