three grain casserole

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vibrant life

 

 

* Exported from MasterCook *

 

Three Grain Casserole

 

Recipe By :Vibrant Life

Serving Size : 6 Preparation Time :0:00

Categories : Rice & Grains

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons vegetable oil

8 ounces chopped white mushrooms

2 thinly sliced carrots -- (on the diagonal)

1/2 cup chopped onion

2 cloves garlic -- minced

1/2 cup uncooked pearl barley

1/4 cup uncooked brown rice

1/4 cup uncooked bulgur

15 ounces canned black beans -- rinsed

11 ounces canned corn -- rinsed

1 1/4 cups defatted low-sodium vegetable broth

1 teaspoon soy sauce

1/2 cups grated Monterey Jack cheese (optional)

 

Heat oven to 350-degrees F. Heat oil in a large skillet over medium heat. Cook

mushrooms, carrot, onion and garlic for 5 minutes, or until onions soften and

mushrooms begin to give off juice. Stir in barley, rice, and bulgur and cook one

minute. Add beans and corn, and transfer to a baking dish. Stir in broth and soy

sauce and cover tightly. Bake 60 to 70 minutes or until grains are tender. Stir

once halfway through the baking time. Remove from oven and serve, or if cheese

is used, uncover, sprinkle with cheese, recover and let stand 5 minutes or until

cheese is melted.

 

 

Source:

" Vibrant Life Newsletter 2002-10-17 "

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Per Serving (excluding unknown items): 270 Calories; 6g Fat (20.2% calories from

fat); 9g Protein; 47g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 606mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat.

 

 

Nutr. Assoc. : 0 4196 0 0 0 0 2367 218 0 0 0 0 0