Chicken, Barley, and Spinach Casserole

Preparation

1. Step 1

   Preheat the oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray. Set aside.

   Step 2

   In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion, carrot, and garlic for 3 minutes, or until the onion is soft, stirring frequently.

   Step 3

   Stir in the mushrooms. Cook for 3 minutes, or until soft, stirring frequently.

   Step 4

   Stir in the chicken, water, bouillon, and pepper. Cook, covered, for 2 minutes, or until the mixture reaches a boil.

   Step 5

   Stir in the barley. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender and the water has almost been absorbed. Remove from the heat.

   Step 6

   Stir in the spinach. Spoon into the casserole dish. Sprinkle with the almonds.

   Step 7

   Bake for 15 minutes, or until heated through.

2. Nutrition Information

   Step 8

   (Per serving)

   Step 9

   Calories: 338

   Step 10

   Total fat: 6.5g

   Step 11

   Saturated: 1.0g

   Step 12

   Trans: 0.0g

   Step 13

   Polyunsaturated: 1.5g

   Step 14

   Monounsaturated: 3.0g

   Step 15

   Cholesterol: 66mg

   Step 16

   Sodium: 148mg

   Step 17

   Carbohydrates: 38g

   Step 18

   Fiber: 8g

   Step 19

   Sugars: 4g

   Step 20

   Protein: 35g

   Step 21

   Calcium: 146mg

   Step 22

   Potassium: 1,019mg

3. Dietary Exchanges

   Step 23

   2 starch

   Step 24

   2 vegetable

   Step 25

   3 lean meat