Sheet-Pan Italian Chicken Sausages

Sheet-Pan Italian Chicken Sausages
with Broccoli and Barley
Prep Time
45 minutes
Number of Servings
Serves 4
Ingredients
  • 5 Tbsp extra-virgin olive oil, divide
  • 12 oz broccoli florets, cut into [q:1 1/2]-inch pieces
  • [q:3/4] tsp table salt, divided
  • [q:1/4] tsp black pepper
  • [q:1 1/2] lb fully cooked Italian chicken sausage
  • [q:1 1/2] cups water
  • 1 cup quick-cooking barley
  • 1 oz Parmesan cheese, grated ([q:1/2] cup)
  • 1 garlic clove, minced
Directions
  1. Adjust oven rack to lowest position and heat oven to 425°. Brush a rimmed baking sheet with 1 tablespoon of the oil. Transfer sheet to oven and heat until oil is just smoking, 3 to 5 minutes.
  2. Toss broccoli with 2 tablespoons of the oil, [q:1/2] teaspoon of the salt, and the pepper. Arrange sausage and broccoli in a single layer on preheated sheet. Roast until sausage is browned on bottom, about 12 minutes. Flip sausage, stir broccoli, and continue to roast until sausage is browned on second side and broccoli is tender, about 12 minutes. Transfer sausage to platter and tent with aluminum foil; transfer broccoli to serving bowl.
  3. Meanwhile, bring water and remaining [q:1/4] teaspoon salt to boil in a medium saucepan. Add barley, cover, reduce heat to low, and cook until tender and most of water is absorbed, about 10 minutes.
  4. Add barley, Parmesan, garlic, and remaining 2 tablespoons oil to roasted broccoli in serving bowl, toss gently to combine, and season with salt and pepper to taste. Serve with sausage.
Nutrition Info
794 Calories, 41 g Protein, 176 mg Cholesterol, 45 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 10 g Fiber, 50 g Total fat (12 g sat), 2,005 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin K, Phosphorus, [nut:4] Vitamin B12, Calcium, [nut:3] Vitamin B1 (thiamine), Zinc, [nut:2] Vitamin E, Folate, Iron, Magnesium, [nut:1] Potassium

Barley Water with Mint

Barley Water with Mint
Prep Time
40 minutes
Number of Servings
makes 1 quart
Ingredients
  • 1 bunch fresh mint
  • 1 cup hulled barley
  • 8 cup water
  • Honey
Directions
  1. Put the leaves from the bunch of mint in a bowl.
  2. In a medium saucepan, bring the barley and water to a boil, and then turn the stove down to let the mixture simmer. Leave half covered and simmering for 30 minutes, or until barley is cooked.
  3. Strain barley water into large bowl, and place it to the side. Mash mint leaves with a wooden spoon to bring out the mint oil. Place bruised leaves in barley water, allowing them to steep for 5 minutes. Taste, and steep more as needed.
  4. Strain barley water into a pitcher, add honey to taste, and stir until it dissolves completely. Chill in the refrigerator for several hours until cold. Serve over ice with a sprig of mint to garnish.

Discover the Benefits of Barley Water

Discover the Benefits of Barley Water
A glass of barley soaking in hot water

Barley is a widely grown cereal grain. Barley water has been used for many centuries in places like Greece, Britain, and East and Southeast Asia. The Greeks make a drink using mint and barley called kykeon. During the yearly tennis tournament at Wimbledon, athletes are served fruit-flavored barley water for hydration.

Barley is a great source of fiber, vitamins, and minerals. Research shows this grain helps fight diabetes by slowing glucose absorption and also reduces the risk of heart disease due to its ability to lower both cholesterol and blood pressure.

Barley water has a mild taste that can be enhanced with different spices and fruits to create a nutritious and delicious drink. It is very economical, as organic barley usually costs about $5 for 20 ounces.

When shopping for barley, you will see names like pearled barley and hulled barley. Hulled barley is the whole-grain form of barley, and with only the outermost hull removed, it’s the healthiest. Pearled barley cooks more quickly, but it contains fewer nutrients because the bran layers and outer husks have been removed.

You should consider this ancient superfood as a staple in your home. Barley water can be served hot or cold and is easy to prepare.

Tags
barley
blood pressure
cholesterol
water / hydration
superfoods

“B-Glucan from Barley and Its Lipid-Lowering Capacity: A Meta-analysis of Randomized, Controlled Trials” by S.S. AbuMweis, European Journal of Clinical Nutrition, 10/6/10

“Diets Containing Barley Significantly Reduce Lipids in Mildly Hypercholesterolemic Men and Women” by K.M. Behall et al., Am J Clin Nutr, 11/04

“Health & Nutrition,” www.BarleyFoods.org

Karim Orange
Related Content

Roasted Squash with Leek & Barley Pilaf

Roasted Squash with Leek & Barley Pilaf
Prep Time
35 minutes
Number of Servings
4
Ingredients
  • [q:1 1/4] cups pearl barley
  • 1 bay leaf
  • 1 butternut squash or large wedge of similar winter squash
  • [q:1/4] cup olive oil, divided 
  • Salt and freshly ground black pepper
  • 1 Tbsp small thyme sprigs, divided
  • 1 to 2 pinches dried hot pepper flakes, to taste
  • 2 Tbsp butter, divided
  • 2 to 3 celery ribs, sliced 
  • 4 leeks, thickly sliced
  • 8 oz brown mushrooms, sliced
  • 2 carrots, coarsely shredded
  • [q:1/2] to [q:3/4] cup low-sodium vegetable stock
  • Handful of flatleaf parsley, roughly chopped
  • 3 Tbsp lightly toasted pumpkin seeds, optional
  • 6 to 8 oz Taleggio or Fontina cheese, thinly sliced
Directions
  1. Rinse barley well. Put it into a large saucepan with bay leaf. Cover generously with water and bring to boil. Reduce heat and simmer gently, part-covered, for about 30 to 40 minutes until tender. Drain and set aside until needed.
  2. Preheat oven to 400°. Cut squash into 4 to 8 wedges. Do not peel them but scoop out seeds. Rub with half the oil and put on baking sheet. Season with salt and pepper and scatter over half the thyme and hot pepper flakes. Roast, uncovered, in preheated oven for about 40 minutes until tender and browned. 
  3. Meanwhile heat remaining oil and half the butter in large skillet. Cook celery gently for 5 minutes. Add leeks and most of remaining thyme. Cook for another 4 to 5 minutes, stirring once or twice. Add mushrooms and cook over medium heat until they begin to brown. Toss in carrots and cook for 1 to 2 minutes only. 
  4. Add barley and stir through, add sufficient stock to make grains moist and reheat thoroughly. Check seasoning and stir in parsley, pumpkin seeds (if using), and remaining butter.
  5. To serve, top squash with sliced cheese and remaining few thyme sprigs. Grind over some pepper and either let cheese melt in over or under hot broiler until it bubbles. Serve immediately with barley pilaf.
Nutrition Info
715 Calories, 25 g Protein, 65 mg Cholesterol, 77 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 17 g Fiber, 38 g Total fat (15 g sat), 721 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin K, Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Calcium, Magnesium, Zinc, [nutrition:3] Vitamin B12, Vitamin E, Folate, Iron, [nutrition:2] Potassium

Drink Your Greens

Drink Your Greens
It's a great way to increase your daily veggie intake!
Melissa Jellie
A green smoothie

We all know fruit and vegetables are good for us. They help lower our risk for obesity, heart disease, and Type 2 diabetes. Yet, according to the US Centers for Disease Control and Prevention, only about one in every 10 Americans eats enough of them. If you’re interested in optimal health, that’s a lot of missed opportunities!

Maybe you always intend to eat more fruit and veggies, but your busy schedule stands in the way. Eating whole foods is ideal, but if you’re falling short on the recommended five to nine servings, drinking a couple of servings might work well for you.

Way Beyond V8

When you’re making a green drink, start with a base of dark green, leafy veggies. Think of spinach, kale, collards, and bok choy as your go-to powerhouses. They’re rich in fiber, iron, magnesium, potassium, and calcium. They also supply the B vitamin folate, which contributes to cell repair and heart health, and vitamin K, which can help prevent osteoporosis and decrease the risk of inflammatory diseases.

Mix raw ingredients in a blender, as opposed to a juicer. This way, the final product retains more fiber, helping you feel full longer and doing a better job of balancing blood sugar levels.

You can make green drinks by mixing in a blender, for 1 to 2 minutes, the following ingredients: 1 or 2 handfuls of leafy greens, 2 cups of coarsely chopped fruits and/or vegetables, and about 1 1⁄2 cups of liquid such as water, nut milks, or coconut water. Add powdered greens to incorporate superfoods into your drink. Here are some high-impact ingredients to try.

Powdered Greens for Your Next Smoothie

  • Spirulina

    A blue-green algae, spirulina contains protein and carotenoids, antioxidants needed for cellular health. High in gamma linolenic acid and potassium, spirulina helps stabilize blood sugar levels, reduce cholesterol, and strengthen immunity.

  • Wheat & Barley Grasses

    Research suggests that these grasses can improve symptoms of fibromyalgia and rheumatoid arthritis. Humans can’t digest whole grasses, but these green foods are available as juice and powdered extracts.

    Wheatgrass juice is 70 percent chlorophyll, contains 92 minerals, and is packed with vitamins B, C, E, and K. Because it has a unique and potent flavor, most enthusiasts prefer to take it as a powdered supplement—the perfect way to boost the nutritional value of any green drink.

    Be aware that these grasses may cause a reaction in those with gluten allergies or sensitivities.

  • Matcha Green Tea

    This green tea contains a high concentration of L-theanine, a stress-reducing amino acid that promotes brain health and helps regulate mood and alertness.

  • Beets

    This root vegetable adds sweetness to a drink. Its nutrients can improve blood flow, lower blood pressure, boost stami-na, and enhance cardiovascular health.

  • Superfruits

    Sure they’re sweet, but strawberries and blueberries also contain anthocyanins—compounds that lower blood pressure and increase the elasticity of blood vessels.

Sources

“Dark green leafy vegetables,” US Department of Agriculture, www.ars.usda.gov

“Eat blueberries and strawberries three times per week,” Harvard Health Publications

“Ergogenic and antioxidant effects of spirulina supplementation” by M. Kalafati et al., Medicine & Science in Sports & Exercise

Green Smoothies for Every Season by Kristine Miles ($16.95, Ulysses Press, 2013)

“The microalga Spirulina platensis presents anti-inflammatory action . . .” by I.P. Joventino et al., Journal of Complementary and Integrative Medicine

“Only 1 in 10 Americans eats enough fruits and veggies: CDC,” www.nlm.nih.gov/MedlinePlus

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The Taste for Life Staff
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barley

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Bean and Barley Chili

Bean and Barley Chili
Prep Time
1 to 2 hours
Number of Servings
Serves 10
Ingredients
  • 1 cup pearl barley
  • 4 cups (or a 32 oz box) low-sodium vegetable stock, divided
  • 2 Tbsp extra-virgin olive oil
  • 3 garlic cloves, peeled and minced
  • [q:3/4] cup water
  • 1 28 oz can diced tomatoes
  • 1 7 oz can chopped green chilies with juice
  • [q:1 1/2] Tbsp chili powder, or to taste
  • [q:1/2] Tbsp ground cumin
  • [q:1/2] tsp salt, or to taste freshly ground black pepper, to taste
  • 3 15 oz cans of beans, mixed and matched:
    • red kidney beans
    • black beans
    • white Northern beans
  • 1 cup frozen corn, partially thawed (optional)
  • Chopped onion (optional)
  • 2 avocados, cut in chunks and tossed with lemon juice (optional)
Directions
  1. In a medium saucepan, bring barley and 3 cups of the broth to a boil. Reduce to a simmer and cook until barley is just tender. There may still be unabsorbed liquid.
    • Be sure to watch the pot; cook times can vary drastically (ours took a [q:1/2] hour, while the package directions recommended [q:1 1/4] hours).
  2. Meanwhile, add olive oil and garlic to a medium stock pot; saute quickly over medium-low heat just until you begin to smell the garlic cooking.
  3. Add remaining ingredients except the barley, beans, corn, onion, and avocado. Bring to a boil over high heat, stirring occasionally.
  4. Reduce heat to medium-low, add the barley and stock mixture, beans, and corn, if using. Return to a boil over high heat.
  5. Reduce heat to medium-low and simmer, uncovered, until the chili is slightly thickened (about 5 minutes).
  6. Serve warm, garnished with onion and avocado, if using.
Nutrition Info
Made with 15 oz each red kidney, black, and white northern beans, and 2 avocados: 370 Calories, 16 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 18 g Fiber, 10 g Total fat (2 g sat), 277 mg Sodium, [nut:5] Vitamin C, [nut:4] Folate, Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin B6, [nut:2] Vitamin B3 (niacin), Iron, Magnesium, Potassium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Calcium
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