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 = 60What's this? |
Pork Tenderloin with Barley Casserole
Servings = 4 | Serving size =about 2 cups
This recipe can be multiplied by 2, 3.
This recipe keeps well. Reheat gently.
| 4 Tbsp | light spread (like Promise Buttery Spread Light or Smart Balance Light) |
| 1 medium | onion (diced) |
| 1 large | carrot (peeled and diced) |
| 1 lb | crimini mushrooms (sliced) |
| 1/2 large | red bell pepper (diced) |
| 1 cup | barley |
| 1/2 tsp | salt |
| 1 Tbsp | fresh sage (minced) |
| fresh ground black pepper (to taste) | |
| 1 lb | pork tenderloin (cut into 1/2 inch cubes) |
| 2 cups | low sodium chicken stock |
| 1/2 cup | water |
Preheat the oven to 325°F.
Place the light spread in a large sauce pan or medium Dutch oven over medium heat.
When the spread is melted add the onion and carrot. Cook for about 5 minutes, stirring frequently, until the onion is slightly soft.
Add the mushrooms and cook, tossing frequently, until the mushrooms are lightly browned.
Add the red bell pepper, barley, salt, sage, pepper and pork. Stir and add the chicken stock and water.
Stir and cover the pot and then place in the oven. Check about every 14 minutes to make sure that there is enough liquid. Add water 1/4 cup at a time as needed. Total cooking time will be about 45 - 60 minutes, or until the barley is tender but not gummy.
Nutrition Facts
Serving size: about 2 cups | Servings 4
Calories 431 | Calories from Fat 82
Amount Per Serving (% Daily Value)
Total Fat 9g (14%) | Saturated Fat 3g (13%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 73 mg (24 %) | Sodium 494 mg (21 %)
Total Carbohydrates 53g (18%) | Sugars 7g
Dietary Fiber 11g (42%) | Protein 35g
Vitamin A 101% | Vitamin C 96 % | Calcium 7% | Iron 19%
Vitamin K 14 mcg | Potassium 1400 mg | Magnesium 93 mg
"In the age of acorns, before the times of Ceres, a single barley-corn had been of more value to mankind than all the diamonds of the mines of India."
-Henry Brooke, Writer
The refrigerator light goes on...
Not only is my mom really cool, but she can be relied on for some great meals. Not long ago she served a variation of this barley dish that I loved so much I couldn't help but tweak it a bit. There's not much different except that I added the pork tenderloin where she has generally served this as a side dish. It's a warm and hearty dish full of savory flavors and the barley is so good for you with a ton of fiber.