Barley and Mushroom Bake
- 8 Servings
- 220 Calories per Serving
Hearty, warm, and filling, this makes a great vegetarian entrée or a savory side dish for roasted meats.
Ingredient List
- 1 tablespoon olive oil
- 1 large sweet onion (Maui or Walla Walla), chopped
- 1 package (8 oz) fresh baby portabella mushrooms, sliced
- 1 package (8 oz) fresh whole mushrooms, sliced
- 1 clove garlic, sliced
- 3 large bell peppers, chopped
- 1/2 cup vegetable broth
- 1 cup from 1 tub Mountain High™ Original Plain Whole Milk Yoghurt
- 1 tablespoon maple-flavored syrup
- Grated peel of 1 medium lemon (2 to 3 teaspoons)
- 1/2 teaspoon chopped fresh rosemary leaves
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 1/2 cups uncooked pearl barley
Preparation
- In a 12-inch skillet, heat the olive oil over medium heat. Add onions, mushrooms, and garlic and cook for about 10 minutes, stirring frequently. Stir in peppers.
- In a medium bowl, stir together vegetable broth, yoghurt, maple syrup, lemon zest, rosemary, salt, and pepper.
- Spray a large baking dish with cooking spray. Spread barley evenly on the bottom of the baking dish. Pour yoghurt mixture over the barley. Spoon vegetable mixture evenly over the yoghurt mixture.
- Bake uncovered at 350°F for 60 minutes, or until the liquid has been absorbed and the barley is tender. Stir before serving.
Nutrition Information
Servings: 8
Serving size: 1 Serving
Amount per serving (Calories ): 220
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 3g | 5% |
| Saturated Fat | 1g | 4% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 0mg | 0% |
| Sodium | 160mg | 7% |
| Total Carbohydrate | 40g | 13% |
| Dietary Fiber | 8g | 32% |
| Soluble Fiber | 2g | % Value not available |
| Sugars | 7g | % Value not available |
| Protein | 7g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 8% |
| Iron | Value not available | 8% |
| Potassium | 500mg | 14% |
| Thiamin | Value not available | 10% |
| Riboflavin | Value not available | 15% |
| Niacin | Value not available | 20% |
| Vitamin B6 | Value not available | 15% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 10% |
| Phosphorus | Value not available | 15% |
| Magnesium | Value not available | 10% |
| Zinc | Value not available | 8% |
| Manganese | Value not available | 35% |
| Selenium | Value not available | 30% |
| Copper | Value not available | 20% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate ½,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 1&½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables 1&¼c,
- Grains 1oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving2&½
