Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Yogurt | 170g plain Greek | 100 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Apple | 1 medium (182g) | 95 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Grape | 1/2 cup (76g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Vanilla | 1 tsp extract (4ml) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Water | not in our table | 0 |
| Syrup | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 cup water
- 3/4 cup medium quaker barley*
- 8 oz plain low-fat yogurt
- 1 cup 2% low-fat cottage cheese
- 3/4 cup egg substitute, or...
- 6 -egg whites
- 1/4 cup light corn syrup
- 1 tsp vanilla
- 1 tsp ground cinnamon
- 1 1/2 cup finely chopped apples
- 1 cup raisins
- 2 tbsp sugar
- =
Directions
Cook barley as package directs; set aside. Heat oven to 350°F. Spray 11x7-inch glass baking dish with no-stick cooking spray or grease lightly. In large bowl, combine yogurt, cottage cheese, egg substitute, corn syrup, vanilla and ½ teaspoon cinnamon; mix well. Stir in cooked barley, apples and raisins; mix well. Spread into prepared dish. Sprinkle evenly with combined sugar and remaining ½ teaspoon cinnamon. Bake 32 to 38 minutes or until edges are set and knife inserted in center comes out clean. Let stand 30 minutes. Serve warm or cold. Store tightly covered in refrigerator. *note: to use quick quaker barley, substitute 1 cup quick barley for medium barley and decrease water to 2 cups. Cook barley as package directs; set aside. Proceed as directed above. Nutrition information: 1/12 recipe * calories 150 * protein 7g * carbohydrate 30g * fat 1g * cholesterol 5mg * dietary fiber 2g * sodium 120mg * percent of calories from fat: 6% exchanges: starch/bread ½, meat ½, fruit 1-½