Cheesy Baked Barley
Makes 2 servings
|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|
- 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.
- 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.
- 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.
|Saturated Fat||4 g|
|Total Fat||9 g|
|Calories from Fat||23 %|
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