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Vegetable Barley Casserole Recipe |
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here's another complete, meatless casserole meal. It's got serving from four to five sections of the Pyramid. High fiber dishes such as this casserole help us fell full, which helps in weight control. For the minced herbs, use whatever you have at hand; it would be fine, for example, with just fresh basil.
Ingredients 1 (16 ounce) package frozen broccoli, carrots, and water chestnut 1 cup frozen corn 1/2 cup canned diluted reduced-sodium beef broth 3 cups cooked barley, cooked without salt or fat 1/4 cup minced fresh herbs: basil, cilantro, thyme, dill vegetable cooking spray 1 cup egg substitute or 4 large eggs, beaten 1 (15-ounce) carton reduced-fat ricotta cheese 1/2 cup grated Parmesan cheese, divided 1/4 teaspoon salt
Method Preheat oven to 375o. Combine mixed vegetables, corn, and beef broth in a heavy large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat; stir in barley and herbs. Spoon into shallow 2-quart baking dish coated with cooking spray.
Beat egg product, ricotta cheese, 1/4 cup Parmesan, and salt until smooth, using wire whisk; spread evenly over vegetable mixture. Sprinkle with remaining Parmesan; bake for 30 to 35 minutes or until top is set and golden.
Per serving: 43 g carbohydrates, 325 calories, 10 g fat(5 g saturated), 25 mg cholesterol, 21 g Protein, 460 mg sodium |
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