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Tips and Suggestions
Apple Barley Pilaf
vegetable cooking spray
2/3 cup barley
¼ cup + 2 cups reduced-sodium vegetable or chicken broth
4 cups frozen thawed vegetables (broccoli, cauliflower, carrots and onions)
¼ teaspoon garlic powder
1/8 teaspoon black pepper
Preheat oven to 350 degrees. Coat a 1-quart casserole dish with vegetable oil cooking spray.
Place barley and ¼ cup vegetable broth in nonstick skillet. Cook over medium heat for 3 minutes or until lightly browned, stirring frequently. Transfer to the casserole dish.
Stir in vegetables mixture. Add garlic powder, black pepper and 2 cups broth. Mix well.
Cover and bake for 50 minutes or until the barley is tender and most of the liquid has absorbed. Stir a few times while it is baking. Mix in 1 teaspoon no-trans-fat tub margarine before serving. Makes 4 servings.
2 tablespoons extra virgin olive oil
1 ½ cups onion, chopped
⅔ cup celery, chopped
2 cloves garlic, minced
1 (15-ounce) can petite diced tomatoes
1 cup water
¼ cup sugar-free maple syrup
¼ cup apple cider vinegar
2 tablespoons spicy brown mustard
½ tablespoon Worcestershire sauce
1 dash hot pepper sauce
4 ½ cups cooked navy beans (canned and drained)
Makes 6 servings