Broccoli, Barley, Brown Rice Casserole

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 113.7
  • Total Fat: 2.7 g
  • Cholesterol: 7.8 mg
  • Sodium: 122.5 mg
  • Total Carbs: 15.6 g
  • Dietary Fiber: 2.9 g
  • Protein: 7.7 g

View full nutritional breakdown of Broccoli, Barley, Brown Rice Casserole calories by ingredient


A healthier alternative to the old standard.

Will probably be adjusting in time.
A healthier alternative to the old standard.

Will probably be adjusting in time.

Number of Servings: 10


    2 cup Milk, nonfat
    1 tsp Celery seed
    1 tsp Pepper, black
    4 cup (8 fl oz) Water, tap
    0.50 cup Barley, pearled, raw
    0.50 cup Brown Rice, long grain
    0.50 cup onion chopped Ore-Ida frozen
    4 cup Broccoli, raw, chopped
    0.25 tsp cumin
    1 1/2 cup GV Reduced Fat Fiesta Blend Cheese 2016


Corrected to reduce quantity and improve flavor.


Bring 4 1/2 Cups water to boil. Add pepper (fresh ground preferred), celery seed, ground cumin (omit if you wish and add a little garlic if you wish), and barley. Simmer for thirty minutes.
Add brown rice and onion and cook just below boiling for thirty minutes.
Add 2 cups skim milk and 4 cups fresh or thawed chopped broccoli and mix.
Transfer 1/3 to lightly buttered casserole dish, sprinkle 1/2 cup shredded cheese on it. Repeat two more times but do not place cheese on top yet. Place in oven preheated to 400 degrees. Immediately turn oven down to 350 degrees and bake for 30 minutes. Remove, arrange remaining shredded cheese onto casserole and return to oven. Reduce oven temperature to 300 degrees and bake for about an additional 15 minutes.

Serving Size: Makes about 8 cups.

TAGS:  Side Items |