Welcometo Rainbow Bridge Ojai.
Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Add toasted nuts of choice for a complete protein salad.
Diet Type: Wheat Free
Ingredients:
  • 1 cup Pearled Barley
  • 3 cups no-fat chicken broth
  • pinch of salt
  • 1/2 pound asparagus
  • 1/2 pound baby portabello mushrooms, sliced
  • 1/2 red onion, minced
  • 1/4 cup chopped fresh dill
  • 1/4 cup extra virgin olive oil
  • 1/4 cup Balsamic Vinegar
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • Serves: 4
    Cooking Time: Over one hour
    Instructions:
    Place barley and broth in a 2 quart saucepan and bring to a boil. Reduce heat, cover and simmer on low for 50 minutes. Remove from heat and allow to "steam" cook another 10 minutes. Spoon out into a large bowl to cool. Meanwhile, place asparagus and mushrooms on a cookie sheet and spray lightly with olive oil cooking spray. Heat oven to 450 degrees and roast vegetables 10 minutes or until vegetables are tender. Cut asparagus into 1" pieces. Add roasted vegetables and red onion to barley. Mix olive oil, vinegar, garlic, salt and pepper together and pour over barley. Add dill and toss all together until well mixed. Serve at room temperature.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 216
    Calories from Fat 127
     % Daily Value*
    Total Fat 14g22%
      Saturated Fat 2g10%
      Mono Fat 10g 
    Sodium 521mg22%
    Total Carbs 20g7%
      Dietary Fiber 3g14%
      Sugars 0g 
    Protein 5g 
    Iron13%
    Calcium2%
    Vitamin B-610%
    Vitamin C9%
    Vitamin E12%
    Vitamin D14%
    Vitamin A3%
    Selenium19%
    Manganese15%
    Copper25%
    Zinc7%
    Pantothenic acid12%
    Niacin22%
    Riboflavin24%
    Thiamin13%
    Folate16%
    Potassium13%
    Phosphorus12%
    Magnesium7%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.