Easy Cheesy Baked Barley Recipe - Healthy & Delicious!

Cheesy Baked Barley

YIELD Makes 2 servings

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.

This recipe appears in: Vegetarian NUTRITIONAL INFORMATION: 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