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Baked Barley and Wild Rice Recipe

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“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
TOTAL TIME: Prep: 70 min. Bake: 65 min.
MAKES:12 servings
TOTAL TIME: Prep: 70 min. Bake: 65 min.
MAKES: 12 servings

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

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.

Directions

  1. 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.
  2. 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.
  3. 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.
Originally published as Baked Barley and Wild Rice in Healthy Cooking December/January 2009, p40

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.

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MY REVIEW
Reviewed Jan. 5, 2009

"mine came out pretty watery, so I'm reducing water to 3 cups and see what happens."

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