Swiss Chard and Barley Skillet

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Swiss Chard and Barley Skillet

 

1 cup water

3/4 cup uncooked quick cooking barley

1 cup red bell pepper, chopped

1 cup green bell pepper, chopped

1/2 tsp. garlic granules

1/8 tsp. crushed red pepper flakes

2 cups Swiss chard leaves, spinach or beet greens, chopped

1 cup (8 oz.) low sodium navy beans, rinsed and drained

1 cup cherry tomatoes, quartered

1/4 cup fresh basil, chopped

1 TB extra virgin olive oil (EVOO)

2 TB Italian seasoned bread crumbs

 

Preheat broiler.

 

In a large skillet, bring water to a boil; add barley, peppers, garlic and

pepper flakes.

 

Reduce heat; cover tightly and simmer for 10 minutes, or until liquid is

absorbed.

 

Remove from heat; stir in chard, beans, tomatoes, basil and olive oil.

 

Sprinkle evenly with bread crumbs. Broil for 2 minutes or until golden.

 

Remove from broiler; serve with a lemon wedge.

 

Makes: 4 servings.

 

Nutrition Information:

Per serving = calories 288, total fat 6 g, sat fat <1 g, protein 10 g,

carbs 45 g, cholesterol 0 mg, sodium 488 mg, dietary fiber 12 g.