Yield: 6 servings
|½ cup||Each: chopped onion, celery and bell pepper|
|1||Garlic clove, minced|
|1 cup||Medium pearl barley|
|¼ cup||Tomato paste|
|2 teaspoons||Instant beef bouillon granules|
|2½ cup||Boiling water|
|1 can||Tomatoes or stewed tomatoes, with liquid (14.5 ounces)|
Crumble beef into a microwave safe plastic colander suspended over a 3 qt. casserole. Top with onion, celery, bell pepper and garlic; cover with casserole lid or vented plastic wrap. Stirring midway through cooking, microwave on HIGH for 6 minutes, or until beef is no longer pink.
Discard grease and place barley, tomato paste and bouillon in same casserole. Pour boiling water over barley; stir. Top with beef mixture and tomatoes with liquid; do not stir. Re-cover and microwave on MEDIUM- HIGH (70 %) for 30 minutes. Stir and let stand for 5 minutes.
Makes 6 servings.
Nutritional value per serving: 360 calories 23 grams protein 34 grams carbohydrates 4 grams fiber 15 grams fat 66 milligrams cholesterol 545 milligrams sodium