Saturday, March 26, 2011

Lentil Barley Vegetable Skillet

This is another great low-fat dish full of things that are really good for you.  I got this recipe from a Speedy Stove Top Meals cookbook at my mom's house, but I have modified it a bit.

Makes 6 servings

*1 1/2 teaspoon salt
*1 Tablespoon olive oil
*1 cup dried lentils, rinsed
*2 medium carrots, sliced
*1 small yellow onion, coarsely chopped
*3/4 cup normal cooking (not quick-cooking) barley
*1 teaspoon dried basil
*1/4 teaspoon black pepper
*2 cans (14 oz. each) fat-free chicken broth
*1 medium green bell pepper, coarsely chopped
*2 medium stalks of celery, finely chopped
*1 cup frozen whole kernel corn
*1 can (14.5 oz.) diced tomatoes with Italian herbs (with juices and all)
*shredded Parmesan cheese

In a large stockpot bring the chicken broth, basil and black pepper to a boil.  Add the barley.  Boil uncovered for 30 minutes, stirring occasionally.  Add water as necessary so that it looks like it retains the same amount of liquid as when it started.

Meanwhile, saute onion in oil for 3 minutes.  Add carrots and saute for about 2 minutes.  Add celery and saute for about 2 minutes.  Add bell pepper and lentils and saute 3-5 minutes.

Pour vegetable mixture into boiling barley pot.  Reduce heat to medium low (level 2).  Cover.  Cook for 20 minutes.

Add salt.  Stir in corn and tomatoes (with liquid).  Increase heat to level 3.  Cover and simmer 25-30 minutes, stirring occasionally, until lentils and vegetables are tender and liquid is almost absorbed.

Uncover and cook for 5 more minutes if there is still too much liquid.  Sprinkle with shredded Parmesan in individual bowls if desired.