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Baked Spanish Rice and Barley (recipes)


Baked Spanish Rice and Barley

Yield: Makes 4 servings



Ingredients:



1/2cup chopped onion

1/2cup chopped green bell pepper

2cloves garlic, minced

2teaspoons vegetable oil

1cup coarsely chopped seeded tomatoes

1cup reduced-sodium chicken broth

1/2cup uncooked white rice

1/2cup water

3tablespoons quick-cooking barley

1/4teaspoon black pepper

1/8teaspoon salt









Preparation:





1.Preheat oven to 350°F. Coat 1-1/2-quart casserole with nonstick cooking spray. Cook and stir onion, bell pepper and garlic in oil in medium saucepan over medium heat until vegetables are tender. Stir in tomatoes, broth, rice, water, barley, black pepper and salt. Bring to a boil over high heat.2.Pour mixture into prepared casserole. Cover; bake 25 to 30 minutes or until rice and barley are tender and liquid is absorbed. Fluff rice mixture with fork.









Nutritional Information:







Serving Size:







Sodium

83 mg







Protein

4 g







Fiber

3 g







Carbohydrate

32 g







Saturated Fat

trace g







Total Fat

3 g







Calories from Fat

16 %







Calories

167









Dietary Exchange:







Vegetable

1-1/2







Starch

1-1/2







Fat

1/2