Not only do five sources of fiber (carrots, onion,  kidney beans,  barley,  bulgur) pack this casserole, but it has lots of texture and flavor, too! One main-dish serving offers you 8 grams of fiber --

1 1/3 cups chicken broth
2 medium carrots, thinly sliced (1 cup)
1 8-ounce can kidney beans, drained
1/2 cup quick-cooking barley
1 small onion, chopped (1/4 cup)
1/4 cup snipped parsley
3 tablespoons buigur
1/8 teaspoon garlic powder
1/4 cup shredded Cheddar cheese (1 ounce)

In a 1-quart casserole combine the chicken broth, sliced carrots, kidney beans, barley, chopped onion, parsley, bulgur, and the garlic powder. Bake the casserole, covered, in a 350 degree oven about 50 minutes or till the barley is tender and the carrots are just tender. Sprinkle the cheddar cheese over the casserole mixture. Bake for 2 to 3 minutes more or till cheese melts. Makes 4 main-dish or 6 side-dish servings.

Per main-dish serving: 231 cal, 10 g