|Vegetable Barley Casserole, this is the step before putting it into 3 quart casserole pan.|
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.