Easy Mexican Barley Bake
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) corn, drained
1 can (14-1/2 ounces) diced tomatoes with Jalapeno peppers
1 can (7 ounces) diced green chiles, drained
1 can (2-1/4 ounces) sliced black olives, drained
3 cups cooked pearl barley (cooking directions below)
3 cups shredded Jack or Cheddar cheese (or combination of both)
Spray a 13x9x2-inch glass baking dish with non-stick cooking spray; set aside. Combine all ingredients and pour into pan. Bake in 375º F oven for 20 minutes or until hot. Makes 6 servings.
Per serving: calories 418, protein 19g, carbohydrates 59g, fat 16g, fiber 8g, cholesterol 38mg, sodium 669mg.
To cook pearl
In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley; return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3-1/2 cups.
- Cook barley ahead of time, place in an airtight container and refrigerate or freeze up to one week. For best results, bring barley to room temperature before mixing with other ingredients.
- Use pre-shredded cheese to save on last-minute kitchen time.