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Full Online Book HomeLearning KitchenLow_fat - Vegetable - Barley, Corn And Provolone Bake
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Low_fat - Vegetable -  Barley, Corn And Provolone Bake Post by :Mochri Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1723

Click below to download : Low_fat - Vegetable - Barley, Corn And Provolone Bake (Format : PDF)

Low_fat - Vegetable - Barley, Corn And Provolone Bake

3 1/2 cups water
3/4 teaspoon salt, divided
1 cup uncooked pearl barley
1 teaspoon olive oil
1 1/2 cups chopped sweet onion
1 cup fresh corn kernels (about 2 ears)
1 cup diced red bell pepper (about 1 large)
1/4 cup chopped fresh parsley
2 teaspoons minced fresh or 1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) shredded sharp provolone,
Fontina or part-skim mozzarella

Combine water and 1/4 teaspoon salt in a large saucepan; bring to a boil. Add barley. Return to a boil; cover, reduce heat, and simmer 45 minutes. Remove from heat; let stand, covered, 5 minutes.

Preheat oven to 350 degrees F. Heat oil in large nonstick skillet over medium heat. Add onion and corn; saute 6 minutes. Add bell pepper; saute 3 minutes. Stir in cooked barley, 1/2 teaspoon salt, parsley, thyme, and black pepper. Remove from heat; stir in cheese. Spoon into a 2-quart casserole coated with cooking spray; cover with lid. Bake at 350 for 40 minutes. Uncover, bake an additional 5 minutes.

serving size: 3/4 cup 166 cal, 4.1 g fat, 6.4 g pro, 27.3 g carb, 5.6 g fiber, 7 mg chol, 321 mg sod.
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Low_fat - Vegetable -  Brandied Carrots Low_fat - Vegetable - Brandied Carrots

Low_fat - Vegetable -  Brandied Carrots
1 1/2 pounds carrots -- quartered and Cold Salted Water To Cover 1/4 cup Curacao, Or Berry Liquour 2 Tablespoons Lemon Juice 1/3 cup Brandy 1/3 cup Honey 2 tablespoons Parsley -- chopped Simmer carrots in water until tender. Combine all next group of ingredients to make Syrup... Put Carrots in Buttered pan... Pour syrup over carrots. Bake at 350°F for 15 to 20 minutes. Garnish with minced parsley Per serving: 158 Calories (kcal); trace Total Fat; (1% calories from fat); 1g Protein; 28g Carbohydrate; 0mg Cholesterol; 37mg Sodium

Low_fat - Vegetable -  Baked Zucchini Sticks Low_fat - Vegetable - Baked Zucchini Sticks

Low_fat - Vegetable -  Baked Zucchini Sticks
Slice a zucchini into sticks and dip them into a beaten egg white with salt, pepper and some chili powder. Put 3 Tbsp. Italian bread crumbs into a baggie. Throw the zucchini sticks, a few at a time, into the baggie and shake until covered. Spray some Pam onto a cookie sheet and place the zucchini in a single layer and spray Pam on top. Bake at 400 for about 20 minutes, and then broil for a few minutes to get them crunchy. Sprinkle with Parmesan cheese. Count as 2 points - 1 zucchini = 0, 1 egg white = 0,