Tex-Mex Barley Bake
Cook barley 1 hour before beginning other preparations or cook one day ahead of time.
Makes 4 servings
1 sm Onion
1 sm Green bell pepper, diced
1 T Canola oil
1 clove Garlic
2 c Medium pearl barley, cooked
3 c Pinto beans (2 cans drained)
1 can Mexican style stewed tomatoes, chopped
1 c Pitted ripe olives, sliced
1 ½ t Chili powder
½ t Salt
½ t Ground cumin
1 c Shredded reduced fat or soy cheddar cheese
1. Preheat oven to 350 ï‚°F
2. Cook onion & green pepper (or red) in oil over medium low heat for 10 minutes. Add garlic. Cook & stir for one minute
3. Add next 7 ingredients (barley through cumin). Stir well & cook until heated, approximately 5 minutes
4. Pour into 2-quart casserole that has been lightly sprayed with nonstick cooking spray. Bake for 15 minutes or until hot and bubbly. Stir in cheese. Bake for an additional 5 minutes or until cheese has melted.
Cooking Unhulled barley: Boil 3 cups water and add 1 cup barley. Simmer until tender.
Per serving (410g): 430 calories, 10.5g fat, 2.2g sat fat, 64g carbohydrate, 22g protein, 18g fiber, 5.8mg iron