Barley Turkey & Butternut Squash Casserole - 42g Carbs, 10g Fiber
From The American Institute for Cancer Research AICR
Turkey Remixed
If your objective is to eat a meal with healthy proportions –
lots of vari-colored vegetables, whole grains, and just a little
less meat — this "one-pot meal" makes it real easy. The nutty
flavor of the barley flatters the sweetness of the squash,
onions, and peppers. And the recipe calls for just enough
turkey to add heft and to use up your leftovers.
Barley, Turkey and Butternut Squash Casserole
Cooking spray
2 small butternut squash
2 tsp olive oil
1 green bell pepper, seeded and diced
1/2 cup minced onion
1 tsp dried sage
Freshly ground black pepper, to taste
2 cups fat-free, reduced sodium chicken broth
3/4 cup quick-cooking barley*
1/2 lb cooked turkey breast, cubed or diced
1/2 cup crumbled feta cheese
Preheat oven to 350 degrees. Coat a 4-quart baking dish with
cooking spray.
Halve squash lengthwise and scoop out seeds. In a large pot of
rapidly boiling water, boil squash halves 5 minutes or until not
quite tender. Drain. When cool enough to handle, scoop flesh from
each half and dice. Set aside.
In a large saucepan, heat oil over medium heat. Add green pepper,
onion and diced squash. Sauté 3 minutes. Add sage and pepper and
stir to coat. Add broth and bring to a boil. Add barley and
return to boil.
Reduce heat to low, cover and cook 10 minutes, until barley is
tender and liquid is absorbed. Mix in diced turkey. Transfer
mixture to prepared baking dish and top with feta cheese. Bake,
uncovered, 30 minutes, or until cheese is golden.
*Most supermarkets and health food stores carry quick-cooking
barley.
Makes 6 servings
Per serving:
275 Calories, 5g Total Fat (2g Saturated Fat), 42g Carbs,
18g Protein, 10g Dietary Fiber, 368mg Sodium