Recipe: Fiber Main Dishes

FIVE - FIBER CASSEROLE
Not only do five sources of fiber (carrots, onion, kidney beans, barley, bulgur) pack this casserole, but it has lots of texture and flavor, too! One main dish serving offers you 8 grams of fiber. 2 med. carrots, thinly sliced (1 c.) 1 (8 oz.) can kidney beans, drained 1/2 c. quick cooking barley 1 sm. onion, chopped (1/4 c.) 1/4 c. snipped parsley 3 tbsp. bulgur 1/8 tsp. garlic powder 1/4 c. shredded Cheddar cheese (1 oz.) In a 1 quart casserole combine the chicken broth, sliced carrots, kidney beans, barley, chopped onion, parsley, bulgur and the garlic powder. Bake the casserole, covered, in a 350 degree oven about 50 minutes or until the barley is tender. Sprinkle the Cheddar cheese over the casserole mixture. Bake for 2-3 minutes more or until cheese melts. Makes 4 main dish or 6 side dish servings.

FIVE FIBER CASSEROLE
1 1/2 c. chicken broth
1 c. thinly sliced carrots
1/2 c. barley
1 (8 oz.) can kidney beans, drained
1/4 c. chopped onion
1/4 c. parsley
3 tbsp. bulger; optional
1/8 tsp. garlic powder
1/4 c. shredded cheese
Mix all together except cheese. Put in 1 quart dish. Bake, covered at 350 degrees for 50 minutes. Uncover, sprinkle on cheese. Return to oven to melt cheese. Serves 4 as a main dish, 6 as a side dish.

FIVE FIBER CASSEROLE
1/2 c. med. pearl barley
3 tbsp. bulgur wheat
1 can (14 1/2 oz.) chicken broth
2 med. carrots, sliced (about 1 cup)
1 sm. onion, chopped
3 tbsp. water
1 can (15 oz.) red kidney beans,
drained
1/4 c. snipped fresh parsley
1/8 ts. garlic powder
1/4 c. shredded Cheddar cheese
Combine barley, bulgur and chicken broth in 1 1/2 quart microwave safe casserole. Cover with casserole lid. Microwave (high) 5 1/2 to 6 1/2 minutes or until mixture boils. Let stand covered at least 1 hour. (If allowing to stand overnight, refrigerate mixture after it cools.) Combine carrots, onion and water in 2 cup glass measure. Cover with plastic wrap. Microwave (high) 3 1/2 to 4 minutes or until vegetables are just about tender. Add to barley mixture. Stir in beans, parsley and garlic powder. Cover. Microwave (high) 14 to 16 minutes or until tender, stirring once. Sprinkle with cheese. Cover and let stand a few minutes to melt cheese. About 4 servings 270 calories each.



HIGH FIBER VEGETABLE SOUP
2 c. green pepper, chopped
2 c. onions, chopped
4 tbsp. butter
1 (28 oz.) can tomatoes and liquid
2 c. carrots, diced
1 c. corn
1 c. cabbage, chopped
2 c. celery, chopped
1 c. squash, diced, zucchini and/or
summer
1 c. potato, diced
2 c. green beans
10 c. water
5 tsp. beef broth granules
2 tbsp. lemon juice
1 bay leaf
2 tsp. marjoram
1 tsp. thyme
1/2 tsp. black pepper
1/4 tsp. crushed red pepper
1/2 c. minced parsley
1 c. barley
Salt to taste
In large pot, saute green peppers and onions in butter about 2 - 3 minutes. Add: water, broth granules, tomatoes (chopped) and liquid, lemon juice, all vegetables, and all spices. Bring to low boil, reduce to simmer. Cover and simmer 20 minutes. Add barley and simmer 40 - 50 minutes longer. Makes 6 - 8 servings.