Recipes

Barley and Corn Casserole for dinner
From the Alberta Barley Commission (www.albertabarley.com)

1 tbsp (15 mL)	canola oil
1	onion chopped
3	cloves garlic, minced
2	carrots, finely chopped
1 cup (250 mL)	pearl/pot barley
3 cups (750 mL)	vegetable or chicken stock
2 cups (500 mL)	corn niblets
½ cup (125 mL)	chopped fresh parsley
salt and pepper to taste

1. In a heavy saucepan, heat oil and add onion, garlic and carrots. Cook, stirring often, for 4 minutes or until onion has softened.
2. Stir in barley, then pour in stock.
3. Put mixture into a casserole dish, cover and bake in a 350ºF (180ºC) oven for 1 hour.
4. Stir in corn, parsley, salt and pepper to taste. Bake for another 10 minutes or until heated through and barley is tender. Serve hot.

Makes 8-4cup servings
Per serving: Calories 157, Protein 3.2 g, Total Fat 2.3 g, Carbohydrate 32.8 g, Fibre 3.4 g, Folate 34 μg