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Baked Barley and Wild Rice Recipe

“We eat many whole grain dishes, but this is our favorite.” Not only is it heartwarming and flavorful, it also delivers 4 g of fiber per serving. Edna Woodard - Fredericksburg, Texas

This recipe is:

Healthy

Diabetic Friendly

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Baked Barley and Wild Rice Recipe

Prep: 70 min. Bake: 65 min.

Yield: 12 Servings

70 65 135

Ingredients

1/3 cup uncooked wild rice
4 cups water, divided
1 cup medium pearl barley
1 tablespoon butter
1 cup sliced fresh mushrooms
2 cups reduced-sodium chicken broth
1 can (8 ounces) sliced water chestnuts, drained
1/4 cup slivered almonds
1 envelope onion soup mix
1/2 teaspoon garlic salt
1/2 teaspoon onion powder

Directions

In a small saucepan, combine wild rice and 1 cup water. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until rice is tender.
In a large skillet over medium heat, cook and stir barley in butter for 2 minutes. Add mushrooms; cook 2 minutes longer or until mushrooms are tender. Transfer to a 2-1/2-qt. baking dish coated with cooking spray. Stir in the broth, water chestnuts, almonds, soup mix, garlic salt, onion powder, cooked rice and remaining water.
Cover and bake at 350° for 1 hour, stirring twice. Uncover; bake 5-10 minutes longer or until barley is tender. Let stand for 5 minutes before serving. Yield: 12 servings.

Nutritional Facts 2/3 cup equals 119 calories, 2 g fat (1 g saturated fat), 3 mg cholesterol, 386 mg sodium, 22 g carbohydrate, 4 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

Originally published as Baked Barley and Wild Rice in Healthy Cooking December/January 2009, p40