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Barley and Shiitake Mushroom Dinner

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    Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol. This hearty vegetarian main course is ready in 2 to 3 hours and can be stored in the fridge (already cooked) for up to 3 days.

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    1 cup (250 mL) pot barley4 cups (1 L) 25 percent less sodium beef broth1/2 oz (14 g) dried sliced shiitake mushrooms1 1/2 cups (375 mL) sweet potato, peeled and coarsely chopped1 medium onion, diced2 cloves garlic, minced1/4 tsp (1 mL) cracked pepper1 cup (250 mL) cashews, chopped

    Rinse pot barley under cool running water. Drain well and place in slow cooker. Add beef broth, dried shiitake mushrooms, sweet potato, onion, garlic, and pepper.

    Cover with lid and cook on low for 3 to 4 hours or on high for 1 1/2 to 2 1/2 hours. When barley is soft and most of the liquid has been absorbed, turn off slow cooker. Stir once and let sit for 15 minutes. Divide equally among four plates and sprinkle each with 1/4 cup (60 mL) cashews.

    Serves 4.

    Each 1 1/4 cup (310 mL) serving with 1/4 cup (60 mL) cashews contains: 425 calories; 15 g protein; 13.2 g total fat (2.2 g sat. fat, 0 g trans fat); 71 g carbohydrates; 12 g fibre; 632 mg sodium

    source: "Slow Cooker Days", alive #315, January 2009

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    Barley and Shiitake Mushroom Dinner

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