Barley Sausage Skillet Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 1 cup quick-cooking barley
- Cooking spray
- 8 ounces hot turkey Italian sausage
- 1 teaspoon olive oil
- 1 cup chopped onion
- 1/2 cup chopped red bell pepper
- 1 (8-ounce) package presliced mushrooms
- 2 teaspoons bottled minced garlic
- 2 tablespoons Madeira wine
- 1/4 cup thinly sliced fresh basil
- 1/8 teaspoon black pepper
Instructions
- Place broth in a small saucepan; bring to a boil. Add barley to pan. Cover, reduce heat, and simmer 10 minutes or until liquid is absorbed.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan; cook 3 minutes, stirring to crumble. Transfer to a bowl. Heat oil in pan over medium-high heat. Add onion, bell pepper, and mushrooms; sauté 4 minutes or until liquid evaporates. Add garlic; sauté 1 minute. Return sausage to pan. Stir in Madeira; sauté 2 minutes. Add barley; cook 1 minute or until thoroughly heated. Remove from heat; stir in basil and black pepper.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Basil.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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