This Cauliflower and Barley Parmesan Bake is a satisfying, meatless comfort food meal that vegetarians and meat-eaters will both love!
Yield: 8(1 ¼ cups) servings
Ingredients
2lbsuncooked cauliflower florets
1 ½cupsuncooked pearl barley, or pearled farro
24ozjar marinara sauce
8ozcan tomato sauce
1tablespoon+ 1 teaspoon olive oil, divided
1teaspoonbalsamic vinegar
8garlic cloves, minced
3ozfinely shredded Parmesan cheese, divided
1 ½teaspoonsdried oregano
1 ½teaspoonsonion powder
1teaspoonsugar
1teaspoonsalt
½teaspooncrushed red pepper flakes
¼teaspoonblack pepper
1 ½cupswater
½cuppanko breadcrumbs
4oz2% milk shredded Mozzarella cheese
Instructions
Pre-heat the oven to 425 degrees.
In a large mixing bowl, add the cauliflower, barley, marinara sauce, tomato sauce, 1 tablespoon of the olive oil, the balsamic vinegar, garlic, 2 ounces of the Parmesan cheese, the oregano, onion powder, sugar, salt, crushed red pepper, and black pepper. Stir to combine. Add the water and stir again until well mixed. Transfer the entire mixture to a 9x13 baking dish and spread it out evenly. Cover the baking dish tightly with aluminum foil and bake for one hour.
While you’re waiting, combine the remaining ounce of Parmesan with ½ cup of panko breadcrumbs and the remaining teaspoon of olive oil and stir together. Set aside.
When the hour is up, uncover the baking dish and stir. Check on doneness. You want the barley to be almost finished cooking. Sprinkle the shredded mozzarella across the top. Top the shredded cheese with the panko/parmesan mixture. Return to the oven and bake for another 10-15 minutes until the barley is cooked, the sauce has thickened, and the cheese is melted. Let stand for 5-10 minutes before serving.
Notes
To view your current WW Points for this recipe and track it in the WW app or site, click here!WW Points per (1 ¼ cup) serving: 8 (Points calculated using the recipe builder on weightwatchers.com)Nutrition Information per (1 ¼ cups) serving:268 calories, 38 g carbs, 8 g sugars, 8 g fat, 3 g saturated fat, 14 g protein, 9 g fiber, 780 mg sodium (from myfitnesspal.com)Weight Watchers PointsPlus: 7 per (1 ¼ cups) serving (PP calculated using the recipe builder on weightwatchers.com)Adapted from The NY Times