High fiber, low fat: Barley Casserole. |
2 tsp. (10 mL) canola oil
1 10-fl. oz. (284 mL) can sliced mushrooms, drained (see Note), or 5 large fresh mushrooms
1/4 c. (60 mL) chopped onion
1/4 c. (60 mL) chopped red or yellow sweet bell pepper (“capsicum”)
1 c. (250 mL) pot or pearl barley (see Nutritional Note)
1 c. (250 mL) beef stock
1-1/2 c. (375 mL) boiling water
1/4 tsp. (1.2 mL) salt
1/4 tsp. (1.2 mL) coarsely ground pepper
1/4 tsp. (1.2 mL) garlic powder
1/3 c. (80 mL) grated cheese, for topping
1 tsp. (5 mL) fresh parsley, finely minced, if desired
Sauté over medium-high heat until barley browns. |
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, transferring 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.
Note: Save the drained mushroom liquid to add as part of the total liquid in this recipe.
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