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Barley-Vegetable Casserole

 

59

Yield

6

servings

Prep

10

min

Cook

1

hrs

Ready

1

hrs

Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 

Ingredients

cup pearl barley
1 cup onions
chopped
1 cup cauliflower florets
chopped
1 cup mushrooms
chopped
*
1 cup carrots
shredded
2 ½ cup water
2 teaspoons vegetable stock
¼ teaspoon garlic powder
*
teaspoon black pepper
*

Directions

Preheat oven to 350℉ (180℃).

Spray nonstick cooking spray on 1 ¾ qt casserole dish. In large nonstick skillet, over med heat, cook barley for 2 to 3 min until lightly browned - in sm amt of water or broth.

Stir frequently.

Place in prepared casserole dish.

In same skillet, cook onions and cauliflower, stirring frequently, 5 min.

Add mushrooms and carrots.

Cook 5 more min, stirring frequently.

Add veggies to casserole.

In a sm bowl, combine water, broth mix, garlic powder, and pepper.

Mix well and add to casserole.

Mix well, cover, and bake 1 hr 15 min, until barley is tender and most of the liquid has been absorbed.

Stir several times while baking.

Let stand 5 min, then mix and serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 187g (6.6 oz)
Amount per Serving
Calories 1013% of calories from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 27mg 1%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 20%
Sugars g
Protein 6g
Vitamin A 72% Vitamin C 18%
Calcium 3% Iron 4%
* based on a 2,000 calorie diet How is this calculated?

 

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