BARLEY AND PINE NUT CASSEROLE
Betty Tip: Though pearled barley is a common form of barley, the bran has been removed, so it's not a whole grain. Hulled barley is whole grain, but may be harder to find—look for it in a food co-op or buy it online.
Prep Time 15 Minutes
Start To Finish 6 Hours 15 Minutes
6 Side-Dish Servings (3/4 cup each)
Whole Grain Serving 1
Ingredients
• 1 cup uncooked hulled or lightly pearled barley
• 1 1/2 cups vegetable juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 medium stalks celery, sliced (1 cup)
• 1 medium bell pepper, chopped (1 cup)
• 1 medium onion, chopped (1/2 cup)
• 1 can (14 oz) vegetable or chicken broth
• 4 medium green onions, sliced (1/4 cup)
• 1/4 cup pine nuts, toasted
Directions
1. In 3- to 4-quart slow cooker, mix all ingredients except green onions and nuts.
2. Cover; cook on Low heat setting 6 to 8 hours.
3. Stir in green onions and nuts.
Nutrition
1 Serving: Calories 190 (Calories from Fat 35), Total Fat 4g (Saturated Fat 0.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 660mg, Total Carbohydrate 34g (Dietary Fiber 7g, Sugars 5g), Protein 5g
% Daily Value: Vitamin A 30%, Vitamin C 35%, Calcium 4%, Iron 8%
Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Vegetable, 1/2 Fat
Carbohydrate Choices: 2
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