Ingredients Jump to Instructions ↓

  1. 1 c Barley (or brown rice) 4 c Water 1/2 lb Mushrooms 1 sm Onion, peeled and finely -chopped 2 t Oil 1/4 c Unbleached white flour 1 c Vegetable broth 1 c Lite soy milk (low-fat) Salt to taste Pepper to taste

Instructions Jump to Ingredients ↑

  1. Preheat the oven to 375′F. Cook barley in water in a large pot for 1 hour and 15 minutes. Meanwhile, saute mushrooms and onion with oil in a frying pan over medium heat for 3 minutes. Dissolve flour in soy milk and broth and then add sauteed mushrooms and onions. Simmer 5 minutes longer, stirring constantly. Add salt and pepper to taste. Add cooked barley to mixture and mix well. Press barley-mushroom mixture into a lightly oiled 9×9x2′ baking pan. Bake at 375′F. for 30 minutes. Serve warm. Per serving: 140 calories, 2 grams fat, 5 grams protein, 1.3 milligrams iron, 27 grams carbohydrates, 15 milligrams calcium, 2.5 grams dietary fiber. —– Archive January 2010 December 2009 July 2009 June 2009 April 2009 March 2009 December 2008 November 2008 October 2008 September 2008 August 2008 July 2008 June 2008


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