Tuesday November 21, 2006, Issue No. 114
If your objective is to eat a meal with healthy proportions -- lots of vari-colored vegetables, whole grains, and just a little less meat -- this “one-pot meal” makes it real easy. The nutty flavor of the barley flatters the sweetness of the squash, onions, and peppers. And the recipe calls for just enough turkey to add heft and to use up your leftovers.
Barley, Turkey and Butternut Squash Casserole
2 small butternut squash
2 tsp. olive oil
1 green bell pepper, seeded and diced
1/2 cup minced onion
1 tsp. dried sage
Freshly ground black pepper, to taste
2 cups fat-free, reduced sodium chicken broth
3/4 cup quick-cooking barley*
1/2 lb. cooked turkey breast, cubed or diced
1/2 cup crumbled feta cheese
Preheat oven to 350 degrees. Coat a 4-quart baking dish with cooking spray.
Halve squash lengthwise and scoop out seeds. In a large pot of rapidly boiling water, boil squash halves 5 minutes or until not quite tender. Drain. When cool enough to handle, scoop flesh from each half and dice. Set aside.
In a large saucepan, heat oil over medium heat. Add green pepper, onion and diced squash. Sauté 3 minutes. Add sage and pepper and stir to coat. Add broth and bring to a boil. Add barley and return to boil.
Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed. Mix in diced turkey. Transfer mixture to prepared baking dish and top with feta cheese. Bake, uncovered, 30 minutes, or until cheese is golden.
*Most supermarkets and health food stores carry quick-cooking barley.
Makes 6 servings. Per serving: 275 calories, 5 g. total fat (2 g. saturated fat), 42 g. carbohydrate, 18 g. protein, 10 g. dietary fiber, 368 mg. sodium.