Food & Fitness

   

Serves 2; Serving size: 1 1/2 cups
Prep time: 10 minutes

Ingredients
Cooking spray
1 small sweet potato (about 4 oz), peeled and cut into 1/2–in cubes
1 small red bell pepper, cut into 1-in pieces
1 small parsnip, peeled and cut crosswise into 1/2–in slices
1/2 small red onion, cut into 1-inch strips
1/4 tsp pepper
2 tsp olive oil
1 medium garlic clove, minced
1/4 tsp dried oregano, crumbled
1/4 tsp dried basil, crumbled
1/4 cup uncooked quick-cooking barley
1/2 cup and 1/2 cup low-sodium vegetable broth, divided use
2 Tbsp shredded or grated Parmesan cheese

Preparation

1. Preheat oven to 400°F.  Lightly spray an 8 x 8 baking pan with cooking spray. 
2. In the baking pan, stir together the sweet potato, bell pepper, parsnip, and onion. Sprinkle the pepper over the vegetables.
3. Lightly spray with cooking spray.  Bake for 15 minutes. Remove from the oven.
4. Stir the vegetables and lightly spray with cooking spray.
5. Meanwhile, in a medium saucepan, heat the oil over medium-low heat, swirling to coat the bottom.
6. Cook the garlic, oregano, and basil for 15 to 20 seconds, or until the garlic is tender-crisp, stirring occasionally. Stir in the barley.
7. Increase the heat to medium and cook for 30 seconds to lightly toast. Slowly pour in 1/2 cup broth, about 2 tablespoons at a time, stirring constantly and waiting until the liquid is absorbed before adding the next 2 tablespoons.
8. Stir in the remaining 1/2 cup broth all at once.
9. Bring to a simmer over medium heat. 
10. Reduce the heat and simmer, covered, for 8 to 9 minutes, or until the barley is tender. 
11. Remove from the heat. Let stand for 5 minutes.
12. Stir in the Parmesan.  Spoon onto plates. Top with the vegetables.

Nutritional Information
Exchanges/Choices
2 Starch
1 Vegetable
1 Fat

Calories: 235
   Calories from Fat: 70
   Total Fat: 8 g
   Saturated Fat: 2.2 g
   Trans Fat: 0 g
   Polyunsaturated Fat: 0.9 g
Cholesterol: 10 mg
Sodium: 210 mg
Total Carbohydrate: 37 g
   Dietary Fiber: 5 g
   Sugars: 7 g
Protein: 7 g