วันเสาร์ที่ 6 เมษายน พ.ศ. 2556

(Weight-Watchers-Recipes) Barley-Scallion-Pine Nut Casserole - 4 pts plus; 28g Carbohydrate; 6g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                    Barley-Scallion-Pine Nut Casserole
 
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 20%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  Pearl barley
  2          teaspoons  margarine -- or olive oil
  1             medium  Onion -- chopped
  3                cup  chik'n stock -- hot, low sodium/low-fat
     1/4           cup  Scallions -- finely chopped
     1/3           cup  Finely chopped fresh parsley
  2        Tablespoons  Pine nuts -- toasted
                        Salt -- to taste
                        Freshly ground black pepper -- to taste
 
Preheat oven to 350 degrees F.
 
Rinse barley, drain and set aside.
 
Melt butter in a 1 1/2-quart flameproof casserole dish over medium heat.
Add onions and cook until softened, about 2 minutes. Add barley and
continue cooking, stirring constantly, until the barley is coated with
butter, about 1 minute. Stir in stock and scallions. Mix well.
 
Bring to a boil, cove, [transfer to oven I assume] and bake for 1 hour, or
until barley is tender and liquid is absorbed.
 
Add parsley and pine nuts. Taste and adjust seasonings. Fluff with two
forks and turn out into a warm serving dish.
 
Serves 6.
 
Source:
  "Unknown"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 163 Calories; 3g Fat (17.8%
calories from fat); 4g Protein; 28g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 89mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 1/2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

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