Breakfast Barley


Breakfast Barley

Breakfast Barley
4 cups water
1/2 cup barley (Bin #744), rinsed and drained
1 cinnamon stick
2 cups apple cider or unsweetened apple juice
3/4 cup dried cranberries (Bin #728) or raisins (Bin #608)
1 tbsp. lemon juice

The soluble fiber in barley has a very low glycemic index and has been shown to help lower cholesterol. It’s a delicious change from oatmeal.

Prep: 5 minutes, Cook: 1 hour, 15 minutes, Serves: 3

1. Bring water to a boil in a medium saucepan. Add barley and cinnamon stick; cook slowly over low heat for about 45 minutes or until most of the water is absorbed, stirring occasionally.

2. Add cider, dried fruit and lemon juice. Continue cooking over low heat for about 30 minutes or until most of the liquid has been absorbed and the barley is thick. Serve with milk, almond milk  or soymilk.

Nutritional Information:
280 calories, 4 g protein, .5 g total fat (0 g sat., 0 g trans), 68 g carbohydrate, 7 g fiber, 37 g sugar, 0 mg cholesterol, 25 mg sodium


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