Brown Rice and Barley Recipes

Brown Rice and Barley Recipes - How Foods Fight Cancer

MAKES 3 CUPS (6 SERVINGS)

Both brown rice and barley are good sources of protective soluble fiber, and the textures of the
two grains make them a most pleasing combination. Enjoy this recipe as a warm breakfast
cereal topped with fresh fruit. Alternatively, serve it as a side dish or add it to soups and salads.

1⁄2 cup brown rice
1⁄2 cup pearl barley (not quick-cooking)
2 cups boiling water or vegetable broth
1⁄2 teaspoon salt


1. Combine the rice and barley in a strainer. Rinse under cold water
and drain. Transfer to a saucepan and place over medium heat. Stir
constantly until the grains are dry and have a nutty fragrance.
Remove from the heat and allow the pan to cool slightly.

2. Stir in the boiling water and salt. Bring to a very low simmer, cover,
and cook over low heat for about 50 minutes, until the grains are
tender and all of the water has been absorbed.

3. Stored in a covered container in the refrigerator, leftover Brown Rice
and Barley will keep for up to 3 days.

PER SERVING: 131 calories; 0.7 g fat; 0.1 g saturated fat; 4.9% calories from fat; 0 mg cholesterol;
3.4 g protein; 28 g carbohydrate; 0.5 g sugar; 5 g fiber; 202 mg sodium; 12 mg calcium; 0.7 mg
iron; 0 mg vitamin C; 3 mcg beta-carotene; 0 mg vitamin E