Home > High Fiber Recipes > Go for the Grains Casserole


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.

Grains

Recipe Ingredients

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

Recipe Directions

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.

Nutrition Information

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 TipHigh Fiber Tip

Half of the grains you eat should be whole grains (e.g., whole wheat bread, brown rice and oatmeal).

You may also like...





Digestive Science IBS Relief


GenF20 HGH


Colon Cleanse by Digestive Science