Wednesday, February 15, 2017

Whole Grain of the Month: Barley

After grinding most of the hulled barley I purchased at the co-op, I had just enough to make this Warm Barley Salad for tonight's dinner.  The recipe for this and the entree was inspired by Eating Well Magazine.  The local farm turkey tenderloin was a great substitute for the chicken with the Pistachio-Coated Crust.

Pistachio-Crusted Turkey & Barley

(Serves 4)

In a medium bowl, mix ground pistachios, wheat germ, orange zest and garlic powder.  In a separate bowl, beat egg white.  Dip turkey tenderloin in egg white, then in pistachio mix.  Turn to coat all sides of tenderloin.
3/4 pound turkey tenderloin
1 egg white
1/3 cup shelled pistachios, unsalted, ground
2 tablespoon wheat germ
1/2 teaspoon orange zest
1/4 teaspoon garlic powder
Place on a non-stick baking sheet.  Bake at 325 F. until thermometer inserted in thickest part of tenderloin registers 165 F.  Slice thinly with electric knife.

Cook barley in water until tender.  I cooked mine in a counter-top pressure cooker for 45 minutes.  Release pressure and drain.
6 tablespoon hulled barley
2 cups water

Heat oil in small sauce pan.  Add tomatoes and vinegar.  Saute for 1 minute.
2 teaspoon pecan oil
1 teaspoon rice wine vinegar
1 cup diced grape tomatoes

Stir in parsley, barley and salt.  Garnish with ground pistachios.
2 tablespoon parsley, snipped
Drained barley
1/8 teaspoon salt
2 teaspoon ground pistachios

Pearl barley has much of the bran removed.  Buy hulled barley that preserves most of this nutrient rich outer layer.  Barley is high in fiber and antioxidants and good for heart health.

Read more from the whole grains council. 




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