Posts Tagged ‘Better-for-You’

Baja Salmon with Mushrooms

Plenty of vitamin D in this highly flavorful salmon and mushroom dish.

Yield: 4 servings

Serving size: 5oz salmon fillet with 1/2 cup mushroom topping

Preparation Time: 7 minutes

Cooking Time: 8 minutes

Ingredients

1 tablespoon olive oil, divided
6 ounces white button mushrooms, quartered or halved
1 packet dry citrus marinade
3/4 cup frozen white sweet corn kernels, thawed
1/2 cup red onion, diced, run under cold water
1/2 cup red bell pepper, diced
1/4 cup cilantro leaves, minced
2 tablespoons lime juice, freshly squeezed
1/2 teaspoon kosher salt
4 salmon filets (about 5 ounces each)
1/4 cup water

Directions

Heat a large sauté pan over medium high heat. Add 2 teaspoons oil and swirl to coat bottom of pan. Add mushrooms and sauté 2 minutes. Add 1 tablespoon of dry citrus marinade mix to the mushrooms and continue cooking another 3 minutes.

Remove mushrooms from the pan and place in a large mixing bowl. Add the corn, onion, red pepper, cilantro, lime juice and salt to the cooked mushrooms and toss to combine. In same sauté pan, add remaining teaspoon of oil and swirl to coat pan.

Sprinkle the top of each salmon filet with 1 teaspoon dry citrus marinade mix. Add salmon, seasoned side down, to hot pan and sear 1 minute. Flip over and add water to the pan. Cover and cook another 2 minutes, or until done to taste preferences. Remove from the heat and uncover.

Place a spoonful of the mushroom salsa on each serving plate, top with a salmon filet. Garnish with a sprig of cilantro and a lime wedge.

NUTRITION FACTS per serving

Calories: 340; Total Fat: 19g; Saturated Fat: 5g; Cholesterol: 70mg; Sodium: 830mg; Protein: 31g; Total Carbohydrate: 12g; Dietary Fiber: 2g

Almost Lasagna (Foodservice portion)

Whip up this easy mushroom lasagna Italian dinner recipe for the whole family.

Yield: 24 servings

Serving Size: 3 cups prepared recipe

Ingredients

4 pounds long fusilli pasta or linguine
1/2 cup trans-fat free margarine, melted
2 pounds white button mushrooms
2 pounds cremini mushrooms
1/4 cup olive oil
4 pounds 93% lean ground beef
4 small carrots, diced
4 small onions, diced
8 cloves garlic, peeled and chopped
1 teaspoon freshly ground black pepper
1 (10-pound) can no-salt-added crushed tomatoes, drained (about 13 cups)
4 teaspoons salt
1 1/3 cups fresh basil leaves, torn
2 cups low-fat ricotta cheese
1 1⁄3 cups chopped flat-leaf parsley (or 2 teaspoons dried parsley)

Directions

1. Cook pasta as package directs. Drain and toss with melted margarine. Keep warm.

2. Meanwhile chop mushrooms into ¼-inch pieces.

3. Heat olive oil in a large rondeau or skillet over medium heat. Add ground beef, mushrooms, carrot, onion, and garlic. Sauté, breaking up beef into small bits until onions are translucent, about 8 minutes. Season with freshly ground black pepper.

4. Stir in the tomatoes, salt, and basil. Simmer for five minutes. Keep warm for service.

5. In a bowl, combine the ricotta cheese and parsley.

6. Toss hot pasta with meat sauce. For each serving, scoop about 2 tablespoons ricotta mixture into a shallow bowl; top with a heaping cup of pasta & sauce mixture.

Tips: Substitute firm tofu or 100% ground turkey breast meat for ground beef. For buffet service, scoop ricotta mixture into bottom of hotel pan and top with pasta mixture. Garnish with chopped fresh basil and parsley.

Nutrition Facts:

Calories: 449; Total Fat: 11 g; Saturated Fat: 4 g; Cholesterol: 30 mg; Sodium: 116 mg; Carbohydrate: 64 g; Dietary Fiber: 4 g; Protein: 22 g

Family portion

Almost Lasagna

Whip up this easy mushroom lasagna Italian dinner recipe for the whole family.

Yield: 6 servings

Serving Size: 3 cups prepared recipe

Ingredients

1 pound long fusilli pasta or linguine
8 ounces white button mushrooms
8 ounces cremini mushrooms
1 tablespoon olive oil
1 small carrot, diced
1 small sweet onion, diced
2 cloves garlic, peeled and diced
8 ounces 93% lean ground beef
1 28-ounce can no-salt-added crushed tomatoes, drained
1 cup low-sodium beef broth
1/3 cup fresh basil leaves, torn
1/2 cup low-fat ricotta cheese
1⁄3 cup chopped flat-leaf parsley, or 2 teaspoons dried parsley
2 tablespoons trans-fat free margarine
freshly ground black pepper, to taste

Directions

1. Bring a large pot of water to a boil, add the pasta, and cook according to package directions.

2. Chop mushrooms into ¼-inch pieces. Reserve

3. Heat olive oil in a large skillet over medium heat. Add mushrooms, carrot, onion, and garlic. Saute until onions are translucent, about 5 minutes. Remove from pan and reserve.

4. Place ground beef in pan and cook over medium-high heat, breaking meat into very small bits.  Season with freshly ground black pepper.

5. Add the vegetable mixture to the beef in the skillet. Stir in the tomatoes, broth, and basil; simmer for five minutes.

6. In a small bowl, combine the ricotta cheese and parsley. Toss hot pasta with the margarine and return to skillet. Mix with meat sauce. To serve, scoop equal amounts of the ricotta into shallow bowls, top with pasta/sauce mixture.

Tip:Substitute firm tofu or 100% ground turkey breast meat for ground beef.

Nutrition Facts:

Calories:449; Total Fat: 11 g; Saturated Fat: 4 g; Cholesterol: 30 mg; Sodium: 116 mg; Carbohydrate: 64 g; Dietary Fiber: 4 g; Protein: 22 g

Foodservice portion

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Mushroom Chicken Piccata (Foodservice portion)

Adding mushrooms to chicken piccata intensifies the flavor of this Italian classic.

Yield: 20 Servings

Serving size: 4 oz chicken with 1/4 cup mushroom sauce

Ingredients

  • 20 (4-ounce) thin cut chicken cutlets
  • Salt and freshly ground black pepper
  • 6 tablespoons olive oil, divided
  • 3 3/4 pounds cremini mushrooms, quartered
  • 1/4 cup minced fresh garlic
  • 1 1/4 cup dry white wine, or 1 cup unsweetened apple juice plus 1/4 cup water
  • 2 1/2 cups low-sodium chicken broth
  • 5 lemons
  • 1/2 cup capers, undrained

Directions

1. Cut 20 thin lemon slices from about half of the lemons, discarding ends; juice remaining lemons.

2. Season chicken with salt and pepper and heat a large sauté pan or rondeau over medium heat.  Add a thin film of olive oil; working in batches and adding oil as needed, cook chicken to an internal temperature of 165° turning once, cooking about 2 minutes per side browning well.  Remove to hotel pan; cover to keep warm.

3. In the same pan, adding oil and working in batches as needed, cook mushrooms and garlic over medium high heat in a single layers without stirring for about 5 minutes or until browned.  Flip mushrooms and cook another 2 minutes.  Remove mushrooms to large bowl.

4. Add wine and scrape up any browned bits in the pan.  Return all mushrooms to pan, bring to a boil and add stock, then return heat until it is bubbling nicely.  Add lemon slices, lemon juice and capers to pan and continue cooking sauce till it becomes a glaze, about 2 more minutes.

5. Pour sauce over chicken and serve.

Nutrition Facts:

Calories: 420; Total Fat: 25g; Saturated Fat: 5g; Cholesterol: 50mg; Sodium: 660mg; Protein: 20g; Carbohydrates: 25g; Dietary Fiber: 2g

Family portion

Jamaican Jerk Mushroom Lettuce Wraps with Papaya Salsa

These Jamaican jerk wraps with papaya salsa are a meal for the whole family to enjoy.

Yield: 24 wraps

Serving size: 1 lettuce leaf with ½ cup filling

Ingredients

1 large head Boston lettuce
1 small onion, cut into ½-inch dice (divided)
1/2 jalapeno pepper, seeded and finely chopped
1 tablespoon grated fresh ginger
1 lime, juiced
1 tablespoon low sodium soy sauce
7 1/2 teaspoons olive oil (divided)
1 tablespoon maple syrup
2 teaspoons dried leaf thyme
1 1/2 teaspoons ground allspice
1/4 teaspoon cayenne pepper
3/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
12 ounces oyster mushrooms, cut into bite-sized pieces
4 ounces button mushrooms, halved

Papaya Salsa

1 large papayas, peeled, seeded and coarsely chopped
1 tablespoons chopped red onion
1 tablespoon chopped red bell pepper
1 tablespoon chopped green bell pepper
1/2 jalapeno pepper, seeded and finely chopped
1 teaspoon chopped fresh cilantro
1 teaspoon fresh lime juice
2 teaspoons fresh orange juice
1/4 teaspoon dry red pepper flakes

Place ingredients in a bowl and mix thoroughly.  Cover and refrigerate until ready to use.

Directions

1.  Remove 6 large lettuce leaves and set aside.  Coarsely chop enough of the remaining lettuce to make 1 1/2 cups; set aside.

2.  Place half the diced onion, half of the jalapeno, ginger, lime juice, soy sauce, 1 tablespoon olive oil, maple syrup, thyme, allspice, cayenne, nutmeg and cinnamon in a blender.  Puree until well combined. Set aside.

3. Heat remaining 4 1/2 teaspoons olive oil in a large skillet over medium high heat.  Add mushrooms, remaining onion and jalapeño; cook 2 – 3 minutes, turning often with a spatula.  Stir in the onion and pepper puree and cook for 1 to 2 minutes or until fragrant.

4.  Arrange lettuce leaves on large serving platter.  Top each with about 1/4 cup mixed greens, 1 tablespoon papaya salsa (recipe follows) and about 1/4 cup mushroom filling.

Nutrition Facts

(1 wrap with ½ cup filling): Calories: 178; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 119mg; Protein: 4g; Carbohydrates: 29g; Dietary Fiber: 6g

Foodservice portion

Thai Curry Mushrooms and Tofu

Take your family on a low-sodium culinary adventure around the world with this mushroom curry.

Yield: 6 servings

Serving size: 1 cup

Ingredients

1 pound extra firm tofu, drained
1 tablespoon Thai green curry paste
1 (13 to 14 ounce) can coconut milk (divided)
1 1/2 teaspoons olive oil
1 tablespoon brown sugar
1 tablespoon fish sauce (optional)
8 ounces shiitake mushrooms, halved
8 ounces cremini, mushrooms, halved
1 small onion, cut into 1-inch dice
1 small red pepper, seeded and cut into 1-inch dice
1 cup green beans (fresh or frozen and thawed), cut into 2-inch pieces
1 lime, juiced
1/4 cup fresh basil, coarsely chopped
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Directions

1. Working on the long side of the block of tofu, slice it into 8 slices.  Place two layers of paper towel on a rimmed baking sheet and top with tofu slices.  Place two more layers of paper towel on top of the tofu, followed by another baking sheet.  Weigh with a heavy skillet or 3 cans for about hour to squeeze out excess moisture.  Cut each rectangle into 4 pieces.

2. Heat olive oil in a deep skillet or Dutch oven over medium heat.  Add green curry paste and cook 30 seconds to soften.  Add coconut milk, brown sugar and fish sauce (if using); bring to a simmer and cook for 3 – 4 minutes.

3. Add mushrooms and onion; cover and simmer 3 – 4 minutes.  Gently stir in tofu; cover and simmer 3 – 4 minutes.  Add peppers and green beans; simmer partially covered 3 – 4 minutes.

4. Add lime juice and basil and gently stir just to combined; season with salt and pepper.  Serve with steamed white or basmati rice, if desired.

Nutrition Facts

1 cup serving: Calories: 259; Total Fat: 20g; Saturated Fat: 13g; Cholesterol: 0g; Sodium: 262mg; Protein: 12g; Carbohydrates: 13g; Dietary Fiber: 3g

Foodservice portion

Mexican Mushroom Chili with Beans and Barley

This vegetarian mushroom chili is great to serve on cold winter nights or brisk fall afternoons.

Yield: 12 servings

Serving size: 1 cup

Ingredients

1 cup barley
4 teaspoons olive oil
1 small onion, chopped
1 clove garlic, finely chopped
3 (8-oz.) packages cremini mushroom, quartered
1 tablespoon chipotle chili powder (not ground chipotle chile peppers) (OR 2 1/2 teaspoons chili powder plus 1/2 teaspoon ground chipotle chile)
2 teaspoons oregano, preferably Mexican
1 teaspoon ground cumin
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 medium red bell pepper, seeded and chopped
2 fresh Anaheim chiles
1 cup frozen corn, thawed
1 (16 ounce) can chili beans, undrained
1 (15 ounce) can crushed tomatoes
2 cups water
2/3 cup low sodium vegetable broth

Directions

1. Bring 4 cups of water to boil in a large saucepot.  Add barley, turn heat down and simmer 30 – 40 minutes or until cooked through. Drain any excess liquid; partially cover to keep warm.

2. Meanwhile, heat olive oil in a large saucepan over medium heat. Add onion and garlic; cook 2 minutes. Add mushrooms, seasonings, salt and black pepper; continue to cook 4 – 5 minutes. Stir in peppers and chiles; cook for an additional 3 – 4 minutes or until vegetables are tender.

3. Stir in all remaining ingredients except barley. Bring to a boil. Reduce heat; cover and simmer for 20 – 25 minutes or until flavors are melded, stirring after 15 minutes to prevent sticking. Add cooked barley and continue to cook 10 minutes.

Nutrition Facts

(for 1 cup): Calories: 222; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 590mg; Protein: 9g; Carbohydrates: 42g; Dietary Fiber: 10g

Foodservice portion

Mushroom and Chicken Quinoa with Chiles

This chicken and mushroom recipe is low in sodium and easy to make for any family dinner.

Yield: 4 servings

Serving size: 1 cup

Ingredients

3/4 cups quinoa
Cooking spray
8 ounces boneless, skinless chicken breast
3 tablespoons olive oil (divided)
2 cloves garlic, finely chopped
1 oyster mushrooms, roughly chopped
1 small red onion, cut into 1/2-inch dice
1/2 small red jalapeño, seeded and finely chopped
1 small red pepper, seeded and cut into 1/2-inch dice
2 tablespoons fresh parsley, chopped
2 fresh scallions, chopped
1/8 teaspoon red pepper flakes
1/ teaspoon sea salt
dash freshly ground black pepper
1/4 cup fresh lemon juice
2 teaspons balsamic vinegar
5 tablespoons Cotija cheese, crumbled

Directions

1.  Combine quinoa in a medium sauce pan with 1 1/2 cups of water; simmer 10 to 15 minutes. Remove cooked quinoa large bowl; loosely cover to keep warm.

2.  Meanwhile, heat a small skillet over medium heat; spray with cooking spray and add chicken.  Cook 10 to 12 mintues, or until cooked through, turning once through..  Remove and set aside until cool enough to handle.  Cut into 1-inch pieces.

3. Increase oven temperature to 450 degrees. In a large bowl toss together 1 tablespoon olive oil, garlic, mushrooms, onion, peppers, parsley, scallions and red pepper flakes.  Place mix on rimmed baking sheet and cook until vegetables are tender, about 10 minutes stirring once.

4. Toss cooked vegetables with warm quinoa; season with salt and pepper.  Drizzle mixture with lemon juice, balsamic vinegar and remaining 2 tablespoons olive oil.  Toss until evenly mixed.

5.  Add diced chicken and cheese; toss again. Serve warm.

 

Nutritional Information

1 cup serving : Calories: 339; Total Fat: 18g; Saturated Fat: 4g; Cholesterol: 36g; Sodium: 45mg; Protein: 18g; Carbohydrates: 28g; Dietary Fiber: 5g

Foodservice Portion

Grilled Mushroom and Chickpea Wrap with Basil

This vegetarian mushroom wrap is a lighter fare that has a nice Mediterranean flavor.

Yield: 6 wraps

Serving size: 1 wrap with 1/2 cup filling

Ingredients

1 1/4 pounds medium button mushrooms, halved
1/2 cup  extra virgin olive oil (divided)
1/2 teaspoon baharat or garam masala
3 tablespoons balsamic vinegar
4 teaspoons honey
2 1/4 teaspoons Dijon mustard
2 garlic, crushed and chopped
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 (16 ounce) can chickpeas, drained
1 cup halved cherry tomatoes
1/2 cup fresh basil, coarsely chopped
6 (8 inch) flour tortillas

Directions

1. Heat grill or large skillet to medium high heat.  In a large bowl, toss mushrooms with 2 tablespoons olive oil.   Cook mushrooms in grill pan or skillet 2 – 3 minutes, turning often with a spatula.  In a large bowl, toss cooked mushrooms with baharat or garam masala.

2.  In a small bowl, whisk together remaining 1/3 cup olive oil, balsamic vinegar, honey, mustard and garlic. Season with salt and pepper.

3. Pour half of the dressing over the mushrooms. Toss to coat. Cover and set aside 20 minutes.

4. Meanwhile, In a small saucepan cover chickpeas with water, bring to a boil and simmer 5 minutes. Remove from heat, cool in liquid and drain.  Remove 1/3 of the chickpeas to a small bowl and lightly mash with the back of a fork or potato masher.  Return to saucepot and combine with remaining cooked chickpeas.

5.  Toss chickpea mix, tomatoes, basil and remaining dressing with mushrooms.

6.  Warm dry skillet to medium heat. Quickly warm each tortilla on both sides and remove to cutting board. Spoon a heaping 1/2 cup mushroom filling onto each tortilla; roll burrito-style and cut in half to serve.

 

Nutritional Information

1 wrap with ½ cup filling: Calories: 465; Total Fat: 25g; Saturated Fat: 4g; Cholesterol: 0g; Sodium: 733mg; Protein: 11g; Carbohydrates: 51g; Dietary Fiber: 6g

Foodservice portion

Thai Curry Mushrooms and Tofu (Foodservice portion)

Take your family on a low-sodium culinary adventure around the world with this mushroom curry.

Yield: 24 servings

Serving Size: 1 cup

Ingredients

  • 4  pounds extra firm tofu, drained
  • 1/4 cup Thai green curry paste
  • 4 (13.66 ounce) cans coconut milk (divided)
  • 3 tablespoons olive oil
  • 1/4 cup brown sugar
  • 1/4 cup fish sauce (optional)
  • 2 pounds shiitake mushrooms, halved
  • 2 pounds cremini, mushrooms, halved
  • 2 medium onions, cut into 1-inch dice
  • 3 medium red peppers, seeded and cut into 1-inch dice
  • 4 cups green beans (fresh or frozen and thawed), cut into 2-inch pieces
  • 4 limes, juiced
  • 1 cup fresh basil, coarsely chopped
  • 2 teaspoons sea salt
  • 1 teaspoon freshly ground black pepper
  • Optional: cooked white or Basmati rice

Directions

1. Slice each block of drained tofu into 8 rectangles. Place two layers of paper towel on a sheet tray and top with tofu slices. Place two more layers of paper towel on top of the tofu, followed by another sheet tray. Weigh with a skillet or heavy can for about an hour to squeeze out excess moisture. Dice each rectangle into 4 pieces.

2. Mix green curry paste with half of one can (about 7 ounces) of coconut milk in a small bowl. Heat olive oil in a 4-quart saucepan over medium heat. Add green curry coconut paste slowly, cooking until fragrant. Stir in remaining coconut milk, brown sugar and fish sauce (if using); bring to a simmer and cook for 3 – 4 minutes.

3. Add mushrooms and onion to saucepot; cover and simmer 3 – 4 minutes.  Gently stir in tofu; cover and simmer 3 – 4 minutes. Add peppers and green beans; simmer partially covered 3 – 4 minutes. Stir gently to avoid breaking up tofu.

4. Stir in lime juice and basil until well combined; season with salt and pepper.  Serve with white or basmati rice, if desired.

Nutrition Facts

(for 1 cup): Calories: 259; Total Fat: 20g; Saturated Fat: 13g; Cholesterol: 0g; Sodium: 262mg; Protein: 12g; Carbohydrates: 13g; Dietary Fiber: 3g

Family portion

Mushroom and Chicken Quinoa with Chiles (Foodservice portion)

This chicken and mushroom recipe is low in sodium and easy to make for any family dinner.

Yield: 24 servings

Serving size: 1 cup

Ingredients

  • 4 cups quinoa
  • Cooking spray
  • 2 pounds boneless, skinless chicken breast
  • 1 1/4 cups olive oil (divided)
  • 8 cloves garlic, finely chopped
  • 4 pounds oyster mushrooms, halved
  • 2 large red onions, cut into ½-inch dice
  • 1 small red chili pepper, seeded and cut into ½-inch dice
  • 2 large green bell peppers, seeded and cut into ½-inch dice
  • 2 large red bell peppers, seeded and cut into ½-inch dice
  • 1 cup fresh parsley, chopped
  • 1 cup fresh scallions, chopped
  • 1 teaspoon red pepper flakes
  • 3 teaspoons sea salt
  • ½ teaspoon freshly ground black pepper
  • 1 1/2 cups fresh lemon juice
  • 1/4 cup balsamic vinegar
  • 2 cups Cotija cheese, crumbled

Directions

1. Rinse quinoa thoroughly.  Place in a large stockpot with 8 cups of water; simmer 15 – 20 minutes. Remove cooked quinoa to a 2-gallon bowl; partially cover and keep warm.

2. Heat oven to 350 degrees. Generously coat a hotel pan with nonstick spray; lay out chicken breasts and roast for 12 – 15 minutes. Remove from oven and set aside until cooled. Once cooled, cut into 1-inch pieces.

3. Increase oven temperature to 450 degrees. In a large bowl toss together 1/4 cup olive oil, garlic, mushrooms, onion, peppers, parsley, scallions and red pepper flakes.  Place mix on sheet pan and cook until vegetables are tender, about 10 minutes.  Stir after 5 minutes.

4. Stir cooked vegetables into warm quinoa; season with salt and pepper. Drizzle mixture with lemon juice, balsamic vinegar and remaining 1 cup olive oil. Toss until evenly mixed.

5. Stir in diced chicken and cheese; toss again. Serve warm.

Nutrition Facts

1 Serving : Calories: 339; Total Fat: 18g; Saturated Fat: 4g; Cholesterol: 36g; Sodium: 45mg; Protein: 18g; Carbohydrates: 28g; Dietary Fiber: 5g

Family portion

Mexican Mushroom Chili with Beans and Barley (Foodservice portion)

This vegetarian mushroom chili is great to serve on cold winter nights or brisk fall afternoons.

Yield: 24 servings

Serving Size: 1 cup each

Ingredients

3 cups barley
1/4 cup olive oil
2 medium onions, diced
2 cloves garlic, finely chopped
4 pounds cremini mushroom, quartered
3 tablespoons chipotle chili powder
2 tablespoons Mexican oregano
1 tablespoon ground cumin
2 teaspoons sea salt
1 teaspoon freshly ground black pepper
2 medium green bell peppers, seeded and diced
2 medium red bell peppers, seeded and diced
4 cups frozen corn, thawed
1 (16 ounce) can chili beans, undrained
1 (16 ounce) can pinto beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can tomato sauce
2 (14.5 ounce) cans diced tomatoes, undrained
6 cups water
2 cups low sodium vegetable broth
2 (4 ounce) cans chopped green chilies

Directions

1. Bring 12 cups of water to boil in a large saucepot.  Add barley, turn heat down and simmer 30 – 40 minutes or until cooked through. Drain any excess liquid; partially cover and keep warm.

2. Heat olive oil in a 1-gallon thick bottom saucepot over medium heat. Add onion and garlic; cook 2 minutes. Add mushrooms, seasonings, salt and black pepper; continue to cook 4 – 5 minutes. Stir in peppers; cook for an additional 3 – 4 minutes or until vegetables are tender.

3. Stir in all remaining ingredients except barley. Bring to a boil. Reduce heat; cover and simmer for 20 – 25 minutes or until flavors are melded, stirring after 15 minutes to prevent sticking. Add cooked barley and continue to cook 10 minutes.

Nutrition Facts

(for 1 cup): Calories: 222; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 590mg; Protein: 9g; Carbohydrates: 42g; Dietary Fiber: 10g

Family portion