Good Earth Casserole
|Canned no salt added stewed tomatoes||28 Ounce (With Juices, 1 Can)|
|Cauliflower florets||4 Cup (64 tbs)|
|Chopped swiss chard||2 Cup (32 tbs)|
|Lentils||1 Cup (16 tbs), sorted and rinsed|
|Pearl barley||1⁄2 Cup (8 tbs)|
|Water||1⁄2 Cup (8 tbs)|
|Balsamic vinegar||1 Tablespoon|
|Shredded low fat monterey jack cheese||6 Ounce (1 1/2 Cups)|
|Dry seasoned bread crumbs||2 Tablespoon|
Spray a 3- to 4-quart casserole with no-stick spray.
In the casserole, combine the tomatoes (with juices), cauliflower, Swiss chard, lentils, barley, water and vinegar.
Cover and bake at 350Â° for 50 to 60 minutes or until the lentils are tender and the liquid is absorbed.
Uncover and sprinkle with the cheese and bread crumbs.
Bake about 5 minutes more or until the cheese melts.
Serving size: Complete recipe
Calories 1227 Calories from Fat 43
% Daily Value*
Total Fat 5 g7.7%
Saturated Fat 1.1 g5.4%
Trans Fat 0 g
Cholesterol 2 mg0.7%
Sodium 955 mg39.8%
Total Carbohydrates 224 g74.8%
Dietary Fiber 86.3 g345.3%
Sugars 50.7 g
Protein 71 g142.5%
Vitamin A 156.6% Vitamin C 489.8%
Calcium 43.2% Iron 132%
*Based on a 2000 Calorie diet