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BARLEY VEGETABLE CASSEROLE

 

160

Yield

6

servings

Prep

7

min

Cook

Ready

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

2 tablespoons margarine
*
cup pearl barley
1 cup onions
chopped
1 cup cauliflower florets
Chopped
1 cup mushrooms
chopped
*
1 cup carrots
finely shredded
2 ½ cups water
2 teaspoons chicken broth
instant vegetable broth mix
¼ teaspoon garlic powder
*
teaspoon black pepper
*

Directions

preheat oven to 350℉ (180℃).

lightly oil a 1¾ quart casserole or spray with nonstick cooking spray.

melt 1 tablespoon of the margarine in a large nonstick skillet over medium heat.

add barley and cook 2 to 3 minutes, stirring frequently until lightly browned.

place in prepared casserole.

melt remaining margarine in skillet.

add onions and cauliflower.

cook, stirring frequently, 5 minutes.

addmushrooms and carrots.

cook 5 more minutes, stirring frequently.

add vegetables to casserole.

in a small bowl, combine water, broth mix, garlic powder and pepper.

mix well and add to casserole.

mix well, cover and bake 1 hour and 15 minutes, until barley is tender and most of the liquid has been absorbed.

stir several times while baking.

let stand 5 minutes, then mix and serve.

in each serving: 135 calories, 4 grams protein, 4 grams fat, 21 grams carbohydrates, 268 milligrams sodium, zero cholesterol.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 187g (6.6 oz)
Amount per Serving
Calories 1023% of calories from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 29mg 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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