Lunch: Barley with Sautéed Leeks, Peas, and Parsley

Recipe by Woman's Day Kitchen Hearty, chewy barley adds texture, taste, and nutrition to this healthy side dish.

This recipe includes superfoods such as:

Barley, Lemon

Health benefits of Barley with Sautéed Leeks, Peas, and Parsley

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. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1 c. pearl barley
kosher salt
Pepper
2 tbsp. olive oil
2 leeks (white and light green parts only)
1 c. frozen peas
2 tsp. grated lemon zest
1/2 c. chopped fresh flat-leaf parsley

Instructions

In a medium saucepan, combine the barley, 3 cups water and 1/4 teaspoon salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and transfer the barley to a large bowl.
Meanwhile, heat the oil in a medium skillet over medium heat. Add the leeks, season with 1/4 teaspoon each salt and pepper and cook, stirring occasionally, until tender, 7 to 8 minutes. Add the peas and lemon zest and cook, stirring occasionally, until heated through, about 3 minutes; stir in the parsley. Fold the mixture into the barley.

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