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Barley and Swiss Chard Skillet Casserole
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the Editors of Publications International, Ltd.. "Barley and Swiss Chard Skillet Casserole" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/barley-and-swiss-chard-skillet-casserole-recipe.htm> 09 February 2012.
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Barley and Swiss Chard Skillet Casserole
YIELD Makes 4 servings
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INGREDIENTS
| 1 | cup water |
| 3/4 | cup uncooked quick-cooking barley |
| 1 | cup chopped red bell pepper |
| 1 | cup chopped green bell pepper |
| 1/8 | teaspoon garlic powder |
| 1/8 | teaspoon red pepper flakes |
| 2 | cups coarsely chopped packed Swiss chard leaves* |
| 1 | cup rinsed and drained canned reduced-sodium navy beans |
| 1 | cup quartered cherry tomatoes (sweet grape variety) |
| 1/4 | cup chopped fresh basil leaves |
| 1 | tablespoon olive oil |
| 2 | tablespoons Italian-seasoned dry bread crumbs |
PREPARATION:
- Preheat broiler.
- Bring water to a boil in large skillet; add barley, bell peppers, garlic powder and red pepper flakes. Reduce heat; cover tightly and simmer 10 minutes or until liquid is absorbed.
- Remove skillet from heat. Stir in chard, beans, tomatoes, basil and olive oil. Sprinkle evenly with bread crumbs. Broil, uncovered, 2 minutes or until golden.
This recipe appears in:
Vegetarian
NUTRITIONAL INFORMATION:
| Serving Size: | 1-1/4 cups casserole |
| Sodium | 488 mg |
| Protein | 10 g |
| Fiber | 12 g |
| Carbohydrate | 45 g |
| Saturated Fat | <1 g |
| Total Fat | 6 g |
| Calories from Fat | 18 % |
| Calories | 288 |
DIETARY EXCHANGE:
| Fat | 1-1/2 |
| Starch | 3 |
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