Serves 4.

Note: This makes a great one-pan vegetarian main dish or a hearty side. Look for barley in the rice, beans or bulk aisle of your grocery store.

• 1 tbsp olive oil

• 1/3 c. finely chopped onion

• 1 garlic clove, minced

• 1 c. pearl barley

• 1/4 c. white wine

• 3 c. vegetable stock, divided

• 2 c. asparagus, trimmed and cut into 1-in. pieces

• 1/4 c., plus 2 tbsp. grated Parmesan cheese

• 1/4 c. toasted , sliced almonds


Heat the oil in a medium saucepan over medium heat. Add the onion and cook for 2 minutes or until slightly softened. Add the garlic and cook for another minute. Add the barley and cook for 3 minutes until lightly toasted.

Add white wine and cook, stirring, until the wine has evaporated. Add 21/2 cups of the stock and bring to boil. Reduce heat to low and simmer, covered for 20 minutes, stirring occasionally.

Add the asparagus, 1/4 cup Parmesan cheese and remaining broth if needed, simmer, covered, for an additional 5 minutes or until barley and asparagus are tender.

Divide among 4 serving plates and garnish with the remaining Parmesan cheese and almonds.

Nutrition information per serving:

Calories 325 Fat 10 g Sodium 285 mg

Carbohydrates 48 g Saturated fat 3 g Calcium 185 mg

Protein 12 g Cholesterol 7 mg Dietary fiber 10 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 2 fat.