Cheesy Baked Barley

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Cheesy Baked Barley."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/cheesy-baked-barley-recipe.htm>  01 December 2008.

Cheesy Baked Barley Photo
Cheesy Baked Barley
Yield: Makes 2 servings
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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