2 tb Soy margarine
2/3 c Barley, uncooked (4.5 oz)
1 c Chopped onions
1 c Chopped cauliflower (1/4″)
1 c Chopped mushrooms
1 c Finely shredded carrots
2 1/2 c Water
2 ts Instant vegetable broth mix
1/4 ts Garlic powder
1/8 ts Pepper
- Preheat oven to 350′F.
- Lightly oil a 1 3/4-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 2-3 minutes, stirring frequently until lightly browned.
- Place in prepared casserole.
- Melt remaining margarine in skillet.
- Add onions and cauliflower.
- Cook, stirring frequently, 5 minutes.
- Add mushrooms 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