Tuesday, November 29, 2011

A new dish for dinner...Vegetable Barley Casserole

I had intended to share equal space with knitting, cooking and living in Boston when I got this blog underway, but I have been heavy with posts about knitting and need to balance things a bit. I have a yummy casserole that is filling, tasty and approved by Weight Watchers. It was included in this week's newsletter for any of you that are members. Here it is....
Vegetable Barley Casserole, this is the step before putting it into 3 quart casserole pan.
4 points per serving, makes 6 servings
Prep time: 15 minutes Cook time: 30 minutes

2 tsp. cannola oil
1 small onion, chopped
1 medium garlic clove, minced
2 cups frozen corn kernels, thawed and drained
3 cups coarsely chopped Swiss Chard, thick stems removed
14.5 ounces canned, diced tomatoes with chilies, drained
2 cups cooked barley, quick cooking variety recommended
1 14 ounces can black beans
1/4 tsp cumin seeds
1/4 tsp crushed, dried oregano1/2 tsp salt
1/4 tsp freshly ground black pepper
2 sprays cooking spray
1/2 cups sharp, low fat shredded cheddar cheese

Preheat oven to 350 degrees F.
Heat oil in very large nonstick skillet over medium heat. Add onion, garlic, corn and Swiss Chard; cook, stirring frequently, until onion is translucent and Swiss Chard is tender, about 5 minutes. Stir in tomatoes, barley, cumin, oregano, salt, pepper and black beans, heat through.
Coat a 2 1/2 to 3 quart baking dish with cooking spray. Spoon barley mixture into prepared dish in an even layer, sprinkle with cheese. Bake until cheese melts and mixture is hot, about 20-25 minutes. Remove from oven and let stand for 5 minutes before slicing into six pieces. Yields 1 piece per serving.

3 comments:

Evelyn said...

What a great recipe, E. Looks yummy, filling, and healthy!

erin said...

wow that looks amazing! thanks for sharing =)

Inky077 said...

Love the idea of this recipe - do you think I could sub out brown rice for the barley - a food allergy prevents me from consuming barley. Or anything else you could suggest?

I say more recipes, please!