Full of healthy ingredients, this wonderfully comforting almond-topped casserole will wow even spinach-phobes.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　Cooking spray

　　2 teaspoons olive oil

　　1 medium onion, chopped

　　1 medium carrot, finely chopped

　　2 medium garlic cloves, minced

　　1 1/2 cups sliced mushrooms, any variety or combination

　　1 pound boneless, skinless chicken breasts, cooked without salt, all visible fat discarded, cut into 1/2-inch cubes

　　2 cups water

　　1 teaspoon sodium-free powdered chicken bouillon

　　1/2 teaspoon pepper

　　1 cup uncooked quick-cooking barley

　　10 ounces frozen chopped spinach, thawed, drained, and squeezed until very dry

　　2 tablespoons sliced almonds, dry-roasted

　　

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.

　　

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

　　

Dietary Exchanges

Step 23

2 starch

　　

Step 24

2 vegetable

　　

Step 25

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition