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 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