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Crispy Ranch Chicken
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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
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 |
This recipe appears in:
Vegetarian
