Broccoli-Barley Pilaf

Broccoli-Barley Pilaf

Login to rate this recipe.
Rated: 0
  • Makes: 8 servings
  • Prep 20 mins
  • Cook according to package directions
  • Microwave 2 mins
  • Serving Size: 1/2cup each
  • Carb Grams Per Serving: 17


  • 2/3 cup whole grain (hull-less) barley*
  • 4 cups bite-size pieces fresh broccoli (8 ounces)
  • 2 tablespoons water
  • 3 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon dried Italian seasoning, crushed
  • 1/2 teaspoon Dijon-style mustard
  • 1/4 teaspoon kosher salt
  • 1 ripe avocado, halved, seeded, peeled, and coarsely chopped
  • 2 -3 teaspoons lime juice
  • 2 tablespoons lightly salted pistachio nuts, coarsely chopped
  • 1/4 cup crumbled reduced-fat feta cheese


  1. Cook barley according to package directions; drain. Transfer to a large serving bowl; cool to room temperature.
  2. In a microwave-safe dish combine broccoli and the water. Microwave on 100 percent power (high) 2 to 3 minutes or just until broccoli turns bright green and is slightly tender, stirring once. Drain well. Stir into cooked barley.
  3. For dressing, in a screw-top jar combine red wine vinegar, oil, Italian seasoning, mustard, and kosher salt. Cover and shake well. Toss avocado with the lime juice. Add dressing, avocado, and nuts to the barley-broccoli mixture; gently toss to combine. Serve at room temperature. Sprinkle with crumbled reduced-fat feta cheese.


  • *Test Kitchen Tip: If you prefer, use farro, quinoa, or brown rice for the barley. Start with the dry amount that yields 1 1/2 cups cooked.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 151 cal., 8 g total fat (1 g sat. fat), 1 mg chol., 146 mg sodium, 17 g carb. (5 g fiber, 1 g sugars), 5 g pro.

Diabetic Exchanges

Starch (d.e): 1; Vegetables (d.e): 1; Fat (d.e): 1.5