Go for the Grains Casserole
High Fiber Recipe
This casserole is hearty and delicious. It's a colorful side dish with plenty of good for you, fiber filled ingredients like bulgur and black beans.
5 medium carrots, thinly sliced
2 cups frozen corn, thawed
1 medium onion, diced
1 cup quick cooking barley
1/2 cup bulgar
1/3 cup minced fresh parsley
1 teaspoon salt
1/2 teaspoon pepper
3 cups vegetable broth
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cup (6 ounces) shredded reduced fat cheddar cheese
In a large bowl, combine the carrots, corn, onion, barley, bulgur, parsley, salt and pepper. Stir in broth and beans. Transfer to a 13 x 9-inch baking dish coated with cooking spray.
Cover and bake at 350 degrees for 50 to 55 minutes or until grains are tender, stirring once. Sprinkle with cheese. Bake, uncovered, 3 to 5 minutes longer or until cheese is melted.
Recipe makes 10 servings
Serving Size: 3/4 cup
Calories: 226; Total Fat: 5g (sat. fat 3g); Cholesterol: 12mg; Sodium: 741mg; Carbohydrates: 38g; Fiber: 8g; Protein: 12g
Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable
High Fiber Tip
Half of the grains you eat should be whole grains (e.g., whole wheat bread, brown rice and oatmeal).
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