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Cheesy Baked Barley

Cheesy Baked Barley

Cheesy Baked Barley


Makes 2 servings


2 cups water
1/2 cup medium pearled barley
1/2 teaspoon salt, divided
Nonstick cooking spray
1/2 cup diced onion
1/2 cup diced zucchini
1/2 cup diced red bell pepper
1-1/2 teaspoons all-purpose flour
3/4 cup fat-free (skim) milk
1 cup (4 ounces) shredded reduced-fat Italian blend cheese, divided
1 tablespoon Dijon mustard
Seasoned pepper


  1. Bring water to a boil in 1-quart saucepan. Add barley and 1/4 teaspoon salt. Cover; reduce heat and simmer 45 minutes or until barley is tender and most of the water has evaporated. Let stand covered, 5 minutes.
  2. Preheat oven to 375°F. Spray medium skillet with cooking spray. Cook onion, zucchini and bell pepper over medium-low heat about 10 minutes or until soft. Stir in flour, remaining 1/4 teaspoon salt; cook 1 to 2 minutes. Add milk, stirring constantly; cook and stir until slightly thickened. Remove from heat. Add barley, 3/4 cup cheese and mustard; stir until cheese is melted. Season to taste with seasoned pepper.
  3. Spread in even layer in casserole. Sprinkle with remaining 1/4 cup cheese. Bake 20 minutes or until hot. Preheat broiler. Broil casserole 1 to 2 minutes or until cheese is lightly browned.

Nutritional Information

Fiber 6 g
Carbohydrate 50 g
Cholesterol 32 mg
Saturated Fat 4 g
Total Fat 9 g
Calories from Fat 23 %
Calories 362
Protein 20 g
Sodium 1159 mg

Dietary Exchange

Meat 2
Vegetable 2
Starch 2-1/2
Fat 1/2

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