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Go for the Grains Casserole Recipe

Go for the Grains Casserole Recipe

“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
TOTAL TIME: Prep: 25 min. Bake: 55 min. YIELD:10 servings

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

  • 1. Preheat oven to 350°. In a large bowl, combine carrots, corn, onion, barley, bulgur, parsley, salt and pepper. Stir in broth and beans. Transfer to a 13x9-in. baking dish coated with cooking spray.
  • 2. Cover and bake 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.