Low Fat Two-Grain Vegetable Casserole Recipe

Low Fat Two-Grain Vegetable Casserole Recipe

Ingredients

• 2 medium carrots, halved lengthwise, and thinly sliced
• 1 cup fresh small mushrooms, quartered
• 1 cup canned black beans, rinsed and drained
• 1 8 ounce who kernel corn, drained, or 1 cup frozen whole kernel corn
• 1 cup vegetable broth
• 1/2 cup pearl barley
• 1/3 cup snipped parsley
• 1/4 cup bulgur
• 1/4 cup chopped onion
• 1/4 teaspoon garlic salt
• 4 medium tomatoes
• 1/2 cup shredded cheddar cheese
• parsley sprigs, optional

Method

1. Combine the carrots, mushrooms, beans, corn, broth, barley, parsley, bulgur, onion, and garlic salt in a 1 1/2-quart casserole.
2. Cover and bake in a 350°F oven about 1 hour or till barley and bulgur are tender, stirring once halfway through baking.
3. Place tomatoes, stem end down, on a cutting surface.
4. With a sharp knife, cut tomato into four to six wedges, cutting to, but not through, the base.
5. Spread the wedges apart.
6. Spoon the hot vegetable grain mixture into the tomatoes.
7. Sprinkle mixture with cheese.
8. Cover and let stand about 5 minutes or till cheese is melted.
9. If desired, garnish with parsley sprigs.
10. Makes 4 servings.
11. To make ahead: Prepare and cook casserole as directed, except do not add cheese or spoon over tomatoes.
12. Cool, cover, and freeze for up to a month.
13. To reheat, bake, covered, in a 350°F oven for 55 to 60 minutes or till heated through, stirring once.
14. Stir again.
15. Spoon into tomatoes; sprinkle with cheese.
16. Cover and let stand about 5 minutes or till the cheese is melted.
17. Nutrition facts per serving: 300 cal , 7 g total fat 3 g sat fat, 15 mg cholesterol, 798 mg sodium, 53 g carbohydrate, 13 g dietary fiber, 16 g pro.
18. Daily Value: 101% vitamin.

A, 59% vitamin.

C, 13% calcium, 25% iron.

1. Food exchanges: 2 vegetable, 2 1/2 bread, 1 meat, 1 fat.

Full List of Low-Fat Recipes
Full List of Casserole Recipes