Barley Vegetable Casserole

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

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