Low-Glycemic Barley Mushroom Pilaf

This hearty, whole grain side dish combines chewy barley with earthy, meaty shiitake mushrooms and miso.  Whole grains are digested slowly and don’t cause a rapid rise in insulin, which may lead to insulin resistance and excess body fat.

Makes about six ½ c. servings.

1 c. fresh shiitake mushrooms, sliced
1 T. virgin olive oil
1 c. barley
½ tsp. dried rosemary
2 T. brown miso
3 c. water
2 T. scallions, chopped

•    Prepare the mushrooms and scallions.
•    In saucepan, heat olive oil. Add mushrooms and sauté until limp.
•    Add barley, scallions, rosemary and  2 ¾ c. water. Bring to a boil.
•    Reduce heat to low, cover and simmer about 40 minutes.
•    Mix remaining ¼ c. of water with miso and stir into the pot. Barely simmer five minutes longer. Barley should be tender and liquid fully absorbed.

Note: Beef broth can be substituted for miso.

Nutritional Information per Serving (1/2 c.): 213 calories, 7.7 g protein, 36 g carbohydrates,  5 g fat (.8 g saturated), 0 g cholesterol, 8.6 g fiber, 327 mg sodium.