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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Oct. 14, 2011

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Brown rice and barley are both wonderful sources of insoluble fiber. To learn more about the difference between soluble and insoluble fiber, visit our website.

Brown Rice and Barley

Brown Rice and Barley

The addition of whole barley adds great texture to brown rice. Hulled barley, which is a bit less refined and slightly more nutritious than pearled barley, is sold in many natural food stores.

Ingredients

Makes about 6 servings

4 cups water
1 cup dry short-grain brown rice
1 cup dry hulled or pearl barley
1 teaspoon salt

Directions

Bring water to a boil, then add rice, barley, and salt. Reduce heat to a simmer, then cover and cook until grains are tender and all the water is absorbed, about 45 minutes.

Nutrition Information | Per serving (1 cup):

calories: 261; fat: 1.4 g; saturated fat: 0.3 g; calories from fat: 4.9%; cholesterol: 0 mg; protein: 6.8 g; carbohydrates: 56 g; sugar: 0.9 g; fiber: 9.9 g; sodium: 403 mg; calcium: 24 mg; iron: 1.5 mg; vitamin C: 0 mg; beta-carotene: 5 mcg; vitamin E: 0 mg

Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

 

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org