Yield: 8 servings
|1 cup||Barley (or brown rice)|
|1 small||Onion, peeled and finely chopped|
|¼ cup||Unbleached white flour|
|1 cup||Vegetable broth|
|1 cup||Lite soy milk (low-fat)|
|\N \N||Salt to taste|
|\N \N||Pepper to taste|
Preheat the oven to 375'F. Cook barley in water in a large pot for 1 hour and 15 minutes.
Meanwhile, saute mushrooms and onion with oil in a frying pan over medium heat for 3 minutes. Dissolve flour in soy milk and broth and then add sauteed mushrooms and onions. Simmer 5 minutes longer, stirring constantly. Add salt and pepper to taste. Add cooked barley to mixture and mix well.
Press barley-mushroom mixture into a lightly oiled 9x9x2" baking pan.
Bake at 375'F. for 30 minutes. Serve warm.
Per serving: 140 calories, 2 grams fat, 5 grams protein, 1.3 milligrams iron, 27 grams carbohydrates, 15 milligrams calcium, 2½ grams dietary fiber.