Grainy Casserole Recipe

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Ingredients:

Serving

5 medium carrots, thinly sliced
2 cups corn
1 medium onion, diced
1 cup quick-cooking barley
1/2 cup bulgur
1 tsp salt
1/2 tsp pepper
3 cups vegetable broth
1 (15 oz) can black beans, rinsed and drained
2 cups shredded cheddar cheese

Directions:

Preheat oven to 350.
Combine all ingredients into a 13 x 9 baking dish coated with cooking spray.
Cover and bake at 350° for 50-55 minutes or until grains are tender, stirring once.
Top with cheese.
Bake an additional 3-5 minutes or until cheese is melted.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	236.39 Kcal (990 kJ)
Calories from fat	84.09 Kcal
		% Daily Value*
Total Fat	9.34g	14%
Cholesterol	24.47mg	8%
Sodium	780.89mg	33%
Potassium	421.75mg	9%
Total Carbs	29.78g	10%
Sugars	4.65g	19%
Dietary Fiber	5.17g	21%
Protein	10.25g	21%
Vitamin C	6.2mg	10%
Vitamin A	0.3mg	10%
Iron	1.7mg	10%
Calcium	194.8mg	19%

Amount Per 100 g
Calories	121.25 Kcal (508 kJ)
Calories from fat	43.14 Kcal
		% Daily Value*
Total Fat	4.79g	14%
Cholesterol	12.55mg	8%
Sodium	400.56mg	33%
Potassium	216.34mg	9%
Total Carbs	15.28g	10%
Sugars	2.38g	19%
Dietary Fiber	2.65g	21%
Protein	5.26g	21%
Vitamin C	3.2mg	10%
Vitamin A	0.2mg	10%
Iron	0.9mg	10%
Calcium	99.9mg	19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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