Barley Vegetable Loaf With Yogurt Dill Sauce
|Non-stick cooking spray||1|
|Barley||1 Cup (16 tbs)|
|Yellow onion||1 Medium, chopped fine|
|Mushrooms||1 Pound, chopped fine|
|Zucchini||2 Medium, shredded|
|Carrots||2 Medium, peeled and shredded|
|Shredded cheddar cheese||3⁄4 Cup (12 tbs)|
|Egg whites||4 Large|
|Snipped dill/1 teaspoon dill weed||1⁄4 Cup (4 tbs)|
|Dried thyme||1⁄2 Teaspoon, crumbled|
|Grated lemon rind||1⁄4 Teaspoon|
|Low fat plain yogurt||1⁄2 Cup (8 tbs)|
Preheat the oven to 350°F.
Coat an 8 1/2"x 4 1/2"x 2 1/2" loaf pan with the cooking spray and set aside.
Cook the barley according to package directions, omitting the salt, until tender about 40 minutes.
Drain well and set aside.
Meanwhile, in a heavy 10 inch skillet, melt the margarine over moderate heat; add the onion, mushrooms, zucchini, and carrots, and cook, stirring often, until the onion is soft about 5 minutes.
Transfer the vegetable mixture to a large bowl and mix in the barley, cheese, egg whites, half the dill, the thyme, and the lemon rind.
Spoon the mixture into the loaf pan; rap the pan lightly on the counter to make the loaf more compact and to release any air bubbles.
Cover with aluminum foil and bake for 45 minutes; uncover and bake 25 minutes more or until the loaf is brown and shrinks from the sides of the pan.
Cool upright on a wire rack until the loaf is room temperature.
Meanwhile, combine the remaining dill with the yogurt.
Serving size: Complete recipe
Calories 1361 Calories from Fat 417
% Daily Value*
Total Fat 47 g72.6%
Saturated Fat 22.5 g112.3%
Trans Fat 0 g
Cholesterol 97.6 mg32.5%
Sodium 983.1 mg41%
Total Carbohydrates 175 g58.4%
Dietary Fiber 38.1 g152.5%
Sugars 29.4 g
Protein 72 g143.9%
Vitamin A 463.8% Vitamin C 136.6%
Calcium 102.4% Iron 61.3%
*Based on a 2000 Calorie diet