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Mediterranean Barley & Brown Rice Bake

 

53

Yield

4

servings

Prep

30

min

Cook

50

min

Ready

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

½ cup brown rice
½ cup pearl barley
2 ½ cups water
3 cups zucchini
sliced
cup onions
chopped
1 each green bell peppers
cut in strips
cup water
cup tomato paste
1 clove garlic
minced
1 teaspoon basil
(or oregano)
*
½ teaspoon sugar
1 large tomatoes
sliced
¾ cup 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

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Comments

Nutrition Facts

Serving Size 446g (15.7 oz)
Amount per Serving
Calories 2458% of calories 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?

 

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