• 1 Tbs. unsalted butter
• 1 medium onion, diced
• 1/2 lb. fresh mushrooms, sliced
• 1/2 cup pearled barley
• 4 cups vegetable stock
• 1/4 cup plus 2 Tbs. skim milk
• 1 Tbs. all purpose flour

Melt butter in a heavy saucepan over medium-high heat. Sauté onions and mushrooms 3-4 minutes, or until softened. Add barley, stock and salt and pepper to taste. Bring to a boil. Reduce heat to low and simmer 30 minutes. Combine milk and flour in a jar with a tight-fitting lid. Stir into barley mixture and simmer 15 minutes until slightly thickened.

Per serving: calories 171, fat 4.2g, 21% calories from fat, cholesterol 8mg, protein 5.6g, carbohydrates 29.9g, fiber 5.9g, sugar 4.2g, sodium 290mg, diet points 3.1.

Dietary Exchanges: Milk: 0.1, Vegetable: 1.3, Fruit: 0.0, Bread: 1.2, Lean meat: 0.0, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 0.0

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The recommended wines are: Chenin Blanc, Beaujolais, or Fumé Blanc.