Savory Barley Stroganoff

1 pound lean ground turkey, chicken or beef

2 teaspoons olive oil

3/4 cup chopped onion

8 ounces sliced fresh mushrooms

1 teaspoon dried oregano leaves, crushed

1 teaspoon salt

3/4 teaspoon ground black pepper

1/2 cup water

1 teaspoon chicken seasoning base

2 cups low-fat sour cream

1 teaspoon all-purpose flour

2 cups cooked pearl barley, directions below

Chopped fresh parsley, for garnish

Spray large skillet with non-stick cooking spray.  Heat skillet over medium heat.  Add ground turkey; crumble and cook until turkey is no longer pink.  Remove from pan and drain.  Pour off any liquid from pan.  Add olive oil, onion and mushrooms; sauté for 4-5 minutes, stirring occasionally.  Add oregano, salt and pepper.  Cook 4 minutes longer.  Stir in water and chicken seasoning.  Blend together sour cream and flour.  Stir in sour cream mixture, cooked barley and meat.  Continue to cook over low heat until heated through.  Garnish with chopped parsley, if desired, and serve.  Makes 8 servings.

Per serving: calories 367, protein 12g, carbohydrates 65g, fat 8g, fiber 7g, cholesterol 20mg, sodium 696mg.

To cook barley

In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup pearl barley.  Return to boil.  Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed.  Note: If using whole grain barley kernels, it may be necessary to extend the cooking time to 55-60 minutes.  Because whole grain barley tends to absorb less liquid than pearl barley, it may also be necessary to pour off any unabsorbed liquid at the end of the cooking time.  Makes about 3 cups cooked barley.  Place any extra cooked barley in an airtight container and refrigerate or freeze for later use.