Leek Pilaf

January 21, 2016
Leigh Erin Connealy, M.D.

Serves 4

Total Time:

Barley has a low glycemic index, a lot of healthy dietary fiber, and it’s a good source of the B vitamin niacin, all of which help keep your cholesterol under control and your liver happy. This warm main dish is great for cold weather coziness and good health all around.

Ingredients

  • Salt
  • 1 ¼ cups hull-less barley
  • 1 tablespoon olive oil
  • 1 leek, thinly sliced into rounds
  • 1 teaspoon finely grated lemon zest
  • ½ cup buttermilk
  • ¼ cup chives, finely chopped

Directions

  1. Boil 6 cups of water and salt well. Add barley, bring down to a simmer, and cook about 40 minutes, until tender. Drain when done and set aside.
  2. In a medium saucepan over medium heat, heat oil. Add leeks, 2 tablespoons of water, and a pinch of salt. Cook covered about 5 minutes, until leeks have wilted.
  3. Add garlic and cook 30 seconds, while stirring. Add barley, lemon zest, and butter milk. Turn down heat to medium-low and cook an additional five minutes.
  4. Add chives and serve.

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  • Edward Vix

    Garlic isn’t listed in the ingredients.

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