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Title: Low-Fat Barley Bake with Tomatoes and Mushrooms
Categories: Low-fat, Grains, Vegetables, Dkuhnen msn
Yield: 8 Servings
2 t Vegetable oil
2 c Sliced mushrooms
1 lg Onion, chopped
1 lg Carrot, chopped
1 Stalk celery, chopped
1 c Barley
1 c Boiling water
3 lg Tomatoes, peeled and chopped
1/4 c Dry white wine or chicken
Stock
2 T Tomato paste
1 t Salt
1 t Dried thyme
1/4 t Freshly ground black pepper
Garnish: Chopped fresh
Parsley
In a large nonstick skillet, heat oil over medium-high heat; cook
mushrooms, onion, carrot and celery for 10 minutes or until softened.
Rinse barley under cold running water, drain. In bowl, combine
barley, water, tomatoes, wine, tomato paste, seasonings and onion
mixture; stir well. Turn into 8-cup casserole and bake in 350F oven
for about 1 hour or until barley is tender. Serve sprinkled with
parsley.
Per serving: 134 calories, 4.4g protein, 2.1g fat, 25g carbohydrate,
5.9g fibre, 360mg sodium, 440mg potassium, 28mg calcium, 1.7mg iron.
Source: "Healthy Home Cooking", by Margaret Howard and Ellie Topp.
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