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2 tb Soy margarine
2/3 c Barley, uncooked (4.5 oz)
1 c Chopped onions
1 c Chopped cauliflower (1/4″)
1 c Chopped mushrooms
1 c Finely shredded carrots
2 1/2 c Water
2 ts Instant vegetable broth mix
1/4 ts Garlic powder
1/8 ts Pepper
Preheat oven to 350′F.
Lightly oil a 1 3/4-quart casserole or spray with nonstick cooking spray.
Melt 1 tablespoon of the margarine in a large nonstick skillet over medium heat.
Add barley and cook 2-3 minutes, stirring frequently until lightly browned. Place in prepared casserole.
Melt remaining margarine in skillet. Add onions and cauliflower.
Cook, stirring frequently, 5 minutes. Add mushrooms and carrots.
Cook 5 more minutes, stirring frequently.
Add vegetables to casserole.
In a small bowl, combine water, broth mix, garlic powder and pepper.
Mix well and add to casserole.
mix well, cover and bake 1 hour and 15 minutes, until barley is tender and most of the liquid has been absorbed.
Stir several times while baking.
Let stand 5 minutes, then mix and serve.
In each serving: 135 calories, 4 grams protein, 4 grams fat, 21 grams carbohydrates, 268 milligrams sodium, zero cholesterol.
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