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Baked Barley with Shiitake Mushrooms and Caramelized Onions
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Yield: 6 servings (Serving size: about 1 2/3 cups)
Source: Cooking Light Magazine
Comments: This is a good way to get grains, it's super filling with its 10+ grams of fiber, and the portion is ENORMOUS!
INGREDIENTS:
2 tablespoons butter
4 1/2 cups onion -- chopped
1 teaspoon sugar
3 cups button mushrooms -- sliced
3 cups shiitake mushrooms -- sliced
1 1/2 cups uncooked pearl barley
1 tablespoon low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon dried thyme
4 cups vegetable broth
fresh thyme -- optional
INSTRUCTIONS:
- Melt butter in Dutch oven over medium heat. Add onion and sugar; cover and cook 25 minutes or until golden brown, stirring frequently. Add mushrooms; cook 10 minutes or until browned, stirring frequently. Add barley; cook 2 minutes, stirring frequently. Remove from heat. Stir in soy sauce, salt, pepper and thyme.
- Preheat oven to 350-degrees.
- Bring broth to a boil in a medium saucepan. Pour broth over barley mixture and bake at 350-degrees for 1 hour or until barley is tender. Let stand 10 minutes. Garnish with thyme sprigs, if desired.
NUTRITIONAL INFO
Healthy Units: 5 per serving
CALORIES: 292; FAT: 5.4g; PROTEIN: 9.5g; CARB: 55.1g; FIBER 10.7g; CHOL: 10.4g; IRON: 2.4mg; SODIUM: 908 mg; CALC: 42 mg
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