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Mediterranean Barley & Brown Rice Bake

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Submitted by schimsey

YIELD

4 servings

PREP

30 min

COOK

50 min

READY

Ingredients

½ 118
CUP ML BROWN RICE
½ 118
CUP ML PEARL BARLEY
2 ½ 591
CUPS ML WATER
3 7.1E+2
CUPS ML ZUCCHINI
sliced
158
CUP ML ONIONS
chopped
1 1
EACH EACH GREEN BELL PEPPERS
cut in strips
158
CUP ML WATER
79
CUP ML TOMATO PASTE
1 1
CLOVE CLOVE GARLIC
minced
1 5
TEASPOON ML BASIL
(or oregano) *
½ 2.5
TEASPOON ML SUGAR
1 1
LARGE LARGE TOMATOES
sliced
¾ 177
CUP ML MOZZARELLA CHEESE
part milk, skim *

Directions

Rinse rice and barkey under cold water.

In a saucepan, bring water to boil; stir in rice and barley.

Cover and reduce heat; simmer for 40 minutes or until water is absorbed and rice is tender.

Spray 11 X 7 inch baking dish with nonstick vegetable coating; spread rice mixture on bottom.

In saucepan with a small amount of boiling water, cook zucchini, onions and green pepper for 2 to 3 minutes or until tender-crisp; drain.

Spread over rice mixture.

In a small bowl, combine water, tomato paste, garlic, basil and sugar.

Pour over vegetables.

Arrange tomato slices on top.

Cover and bake at 325F for 25 minutes or until heated through.

Sprinkle with cheese; bake uncovered for 5 additional minutes or until cheese melts.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 446g (15.7 oz)
Amount per Serving
Calories 245 8% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 3mg 1%
Sodium 78mg 3%
Total Carbohydrate 17g 17%
Dietary Fiber 8g 32%
Sugars g
Protein 17g
Vitamin A 20% Vitamin C 85%
Calcium 9% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber, Low Sodium
 

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