Heart-healthy , low-fat recipes: barley-vegetable medley

Tuesday, January 18, 2011

barley-vegetable medley

BARLEY-VEGETABLE MEDLEY

1 cup fresh or frozen whole kernel corn

1/2 cup quick-cooking barley

1/2 cup onion

1/2 cup sweet pepper

1/2 cup coarsely shredded carrot

2 teaspoons instant beef bouillon granules

1/2 teaspoon basil

1/4 teaspoon dried thyme

1/4 teaspoon dried oregano, crushed

1/8 teaspoon pepper

1 large tomato, chopped

1. Bring 1 1/2 cup water to boiling. Stir in corn, barley, inion, sweet pepper, carrot, bouillon granules, basil, thyme, oregano and pepper. Return to boiling; reduce heat. Cover and simmer about 10minutes or till barley is tender, stirring occasionally. Drain barley mixture. Stir in tomato. Cook and stir about one minute more or till heated through. Makes 6 side-dish servings.

100 calories, 1 g total fat, 306 mg sodium, 22 g carbo., 3 g fiber, 4 g protein

42% vit. A, 22% vit C, 1% calcium, 7% iron

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Tips for using these recipes

I do not used canned beans, although that's what the recipes call for. I buy dry beans in a one-pound bag, cook them with no salt, drain them, and divide them into four freezer bags to use in my recipes. Each bag is a very generous substitue for a can of beans, and there's no salt added. Even accounting for the cost of propane to cook them for an hour and a half, they're still a third the cost of canned beans. I always have a supply of pinto beans, black beans, red or kidney beans, and garbanzo beans in the freezer ready to use in recipes.

If we have leftover holiday turkey, I freeze it in two-cup portions and use it in place of chicken in any of these recipes. Lacking leftover poultry, I buy a ten-pound bag of chicken leg quarters, boil the whole mess in plenty of water, remove skin and bones when it's cool, and put it in the freezer in two- and four-cup amounts. I cool the broth it was cooked in, remove the fat, and bag it up for the freezer; canned chicken broth is diluted and salted, and costs a dollar a can. From the ten pounds of chicken that cost me five or six dollars, I get eight to ten cups of diced chicken and at least a dozen two-cup portions of broth.