Go for the Grains Casserole Recipe

Go for the Grains Casserole Recipe photo by Taste of Home

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“This casserole is hearty and delicious. A friend of mine gave me the recipe when I was compiling healthier recipes.” This colorful medley has 'good-for-you' written all over it. Melanie Blair - Warsaw, Indiana

This recipe is:

Healthy

Diabetic Friendly

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Go for the Grains Casserole Recipe

Prep: 25 min. Bake: 55 min.

Yield: 10 Servings

25 55 80

Ingredients

5 medium carrots, thinly sliced
2 cups frozen corn, thawed
1 medium onion, diced
1 cup quick-cooking barley
1/2 cup bulgur
1/3 cup minced fresh parsley
1 teaspoon salt
1/2 teaspoon pepper
3 cups vegetable broth
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese

Directions

In a large bowl, combine the carrots, corn, onion, barley, bulgur, parsley, salt and pepper. Stir in broth and beans. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
Cover and bake at 350° for 50-55 minutes or until grains are tender, stirring once. Sprinkle with cheese. Bake, uncovered, 3-5 minutes longer or until cheese is melted. Yield: 10 servings.

Nutritional Facts 3/4 cup equals 226 calories, 5 g fat (3 g saturated fat), 12 mg cholesterol, 741 mg sodium, 38 g carbohydrate, 8 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

Originally published as Go for the Grains Casserole in Healthy Cooking August/September 2008, p15