|High fiber, low fat: Barley Casserole.|
2 tsp. canola oil
1 10-fl. oz. (284 mL) can sliced mushrooms, drained (see Note), or 5 large fresh mushrooms
1/4 c. chopped onion
1/4 c. chopped red or yellow sweet bell pepper (“capsicum”)
1 c. pot or pearl barley (see Nutritional Note)
1 c. beef stock
1-1/2 c. boiling water
1/4 tsp. salt
1/4 tsp. coarsely ground pepper
1/4 tsp. garlic powder
1/3 c. grated cheese, for topping
1 tsp. fresh parsley, finely minced, if desired
|Sauté over medium-high heat, until barley starts to brown.|
Combine beef stock and boiling water. Add to barley mixture slowly, so hot barley sizzles. Season and add garlic. Transfer to spray-greased 1 qt. (1 L) casserole.
|Combine well, transfering to covered casserole.|
Bake, covered, 1 hr., until barley is tender and liquid has been absorbed. Fluff with a fork, topping with cheese and a flurry of parsley. Serves 6.
Nutritional Note: Either pot or pearl barley works well in this recipe. Pearl barley has been “polished” to look prettier, with considerable nutrient loss. Pot barley is more nutrient-dense than pearl barley. Although it is not as “pretty,” it has a slight crunch and is a better nutritional choice.