Savory Barley Stroganoff
(Makes 8 servings)
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, cooking 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; saute for 4 to 5 minutes, stirring occasionally. Season with oregano, salt and pepper. Cook additional 4 minutes. 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.
Per serving: calories 367, protein 12g, carbohydrates 65g, fat 8g, fiber 7g, cholesterol 20mg, sodium 696mg.
To cook pearl 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. Makes about 3 to 3-1/2 cups. Place extra cooked barley in an airtight container and refrigerate or freeze for up to one week. Add cooked barley to soups, casseroles and salads for extra fiber and flavor.