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Cheesy Baked Barley
Yield: Makes 2 servings
Ingredients:
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
Preparation:
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:
| Serving Size: | |
| 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 |
This recipe appears in:
Vegetarian
