GO FOR THE GRAINS CASSEROLE

Go for the Grains Casserole image

"This casserole is hearty and delicious. A friend of mine gave me the recipe when I was compiling healthier recipes." This colorful medley has 'good-for-you' written all over it. Melanie Blair - Warsaw, Indiana

Provided by Taste of Home

Time 1h20m

Yield 10 servings.

Number Of Ingredients 11

Ingredients

5 medium carrots, thinly sliced
2 cups frozen corn, thawed
1 medium onion, diced
1 cup quick-cooking barley
1/2 cup bulgur
1/3 cup minced fresh parsley
1 teaspoon salt
1/2 teaspoon pepper
3 cups vegetable broth
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups shredded reduced-fat cheddar cheese

Steps:

Preheat oven to 350°. In a large bowl, combine carrots, corn, onion, barley, bulgur, parsley, salt and pepper. Stir in broth and beans. Transfer to a 13x9-in. baking dish coated with cooking spray., Cover and bake 50-55 minutes or until grains are tender, stirring once. Sprinkle with cheese. Bake, uncovered, 3-5 minutes longer or until cheese is melted.

Nutrition Facts : Calories 226 calories, Fat 5g fat (3g saturated fat), Cholesterol 12mg cholesterol, Sodium 741mg sodium, Carbohydrate 38g carbohydrate (6g sugars, Fiber 8g fiber), Protein 12g protein. Diabetic Exchanges