| Low Calorie Five Fiber Casserole
Categories: Low Calorie, Casserole, Kidney beans, Microwave
1/2 cup of medium. pearl barley
3 tablespoons of bulgur wheat
1 can (14 1/2 oz.) chicken broth
2 medium carrots, sliced (about 1 cup)
1 small onion, chopped
3 tablespoons of water
one 15 ounce can of red kidney beans, drained
1/4 cup of snipped fresh parsley
1/8 teaspoon of garlic powder
1/4 cup of shredded Cheddar cheese |
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Combine barley, bulgur and chicken broth in 1 1/2 quart microwave safe casserole. Cover with casserole lid.
Microwave (high) 5 1/2 to 6 1/2 minutes or until mixture boils. Let stand covered at least 1 hour. (If allowing to stand overnight, refrigerate mixture after it cools.)
Combine carrots, onion and water in 2 cup glass measure. Cover with plastic wrap. (high) 3 1/2 to 4 minutes or until vegetables are just about tender. Add to barley mixture. Stir in beans, parsley and garlic powder. Cover. Microwave (high) 14 to 16 minutes or until tender, stirring once. Sprinkle with cheese. Cover and let stand a few minutes to melt cheese. About 4 servings 270 calories each. |
