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Barley and Kale with Sun Dried Tomato, Pine Nuts and Herbed Cheese

Posted Dec 05 2010 9:39am

In Clean Eating magazine I came across a barley risotto with kale, sun dried tomatoes, butternut squash, pine nuts and ricotta.  The flavors sounded so intriguing together but with putting on my sister-in-law's wedding shower this weekend I didn't have time to baby sit risotto.  Instead, as time saving measures, I cooked the barley to the package directions and used the leftover roasted calabaza, sweet potato and onion .  Additionally, I prefer 1% cottage cheese to the ricotta so I used that instead with the fresh herbs.  Because of this dish I'm creating a new category on my blog.  "Favorites".

I loved the texture of the chewy barley and nutty crunch if pine nuts, the tangy bite of sun dried tomato and the herbed cottage cheese that added a surprising cool creaminess to the dish.
Barley and Kale with Sun Dried Tomato, Pine Nuts and Herbed CheeseAdapted from Clean Eating's Barley RisottoServes 4
** 6 WW Pts Plus Printable Recipe


1 cup cooked barley
1 onion, diced
3 cloves garlic, minced
1 bunch kale, rinsed, de-stemmed and chopped
1/4 cup vegetable broth
Coarse sea salt, fresh ground pepper, to taste
1/4 cup sun dried tomatoes, diced
2 Tbsp pine nuts
2 cup roasted squash such as butternut, I used a cup from the left over Roasted Calabaza and Sweet Potato
1 cup 1% cottage cheese
2 Tbsp fresh herbs (I used rosemary, chives and parsley), minced


1. Spray  a large skillet with cooking spray and heat over medium high heat.  Add the onions and garlic and cook until softened, about 5 minutes; add the kale and chicken broth and season with salt and pepper.  Reduce heat, cover and cook for 3 minutes until softened.  Uncover and continue cooking until desired tenderness.  Stir in the tomatoes, barley and squash.

2. Blend the cottage cheese until smooth, mix in the herbs; top each serving with a dollop of herbed cheese mixture and 1/2 Tbsp pine nuts.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 229.2
Total Fat 4.6 g
Saturated Fat 0.7 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 1.1 g
Cholesterol 2.3 mg
Sodium 984.6 mg
Potassium 950.9 mg
Total Carbohydrate 38.6 g
Dietary Fiber 9.0 g
Sugars 3.7 g
Protein 13.4 g

Vitamin A 587.9 %
Vitamin B-12 5.9 %
Vitamin B-6 24.8 %
Vitamin C 143.4 %
Vitamin D 0.0 %
Vitamin E 8.3 %
Calcium 21.1 %
Copper 25.3 %
Folate 16.2 %
Iron 18.5 %
Magnesium 23.0 %
Manganese 72.6 %
Niacin 16.2 %
Pantothenic Acid 7.5 %
Phosphorus 22.0 %
Riboflavin 16.6 %
Selenium 15.6 %
Thiamin 17.0 %
Zinc 9.9 %
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