Mixed Rice and Barley Bake...2 Pts/CORE

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Mixed Rice and Barley Bake

The mellow flavor of the wholesome grains in this nutritious casserole is enhanced by garlic, onion and thyme. "The hearty easy-to-prepare side dish goes great with meat, fish or poultry," notes Marion Bengson of New Brighton, Minnesota. "I make it often for my family and for company, Everyone enjoys it."


INGREDIENTS

* 1/3 cup uncooked wild rice
* 1/3 cup uncooked long grain brown rice
* 1/3 cup uncooked pearl barley
* 1 garlic cloves, minced
* 1 tsp butter{olive oil on CORE}
* 1 large sweet onion, chopped
* 8 ounces fresh mushrooms, sliced
* 3 cups reduced-sodium beef broth or vegetable broth
* 2 tsp dried thyme
* 3/4 tsp salt
* 1/4 tsp pepper
* 2 tbsp minced fresh parsley


SERVINGS 7
CATEGORY Low Fat
METHOD Baked
PREP 20 min.
COOK 75 min.
TOTAL 95 min.


DIRECTIONS

Rinse wild rice with hot water; drain. Combine the wild rice, brown rice and barley. In a saucepan, saute garlic in butter. Add rice mixture; saute for 2-3 minutes. Add the onion, mushrooms, broth, thyme, salt and pepper. Bring to a boil.
Transfer to a 2-qt. baking dish coated with nonstick cooking spray. Cover and bake at 350° for 70 minutes or until rice and barley are tender. Uncover; bake 5-10 minutes longer or until liquid is absorbed. Stir in parsley. Yield: 7 servings.

NUTRITIONAL INFO

Nutritional Analysis: One serving (2/3 cup) equals 129 calories, 2 g fat (1 g saturated fat), 4 mg cholesterol, 539 mg sodium, 23 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch.

Copyright Reiman Media Group, Inc © 2006