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Barley and Swiss Chard Skillet Casserole


Barley and Swiss Chard Skillet Casserole

Barley and Swiss Chard Skillet Casserole

Yield

Makes 4 servings

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

*Fresh spinach or beet greens can be substituted for Swiss chard.

Preparation

  1. Preheat broiler.
  2. 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.
  3. 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.

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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