Cheesy Barley Bean Bake
2 cups cooked pearl barley, cooking directions below
1 can (15 ounces) pinto beans, undrained
1 can (6 ounces) water-packed tuna, drained and flaked
1-1/2 cups grated sharp Cheddar cheese, divided
1/2 cup non-fat milk
1 egg, beaten
1 tablespoon fresh lemon juice
1 teaspoon dill weed
1 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1/2 teaspoon salt
Preheat oven to 350° F. Coat 8-inch square baking pan with non-stick vegetable spray. Combine cooked barley with beans, tuna, 1 cup grated cheese and remaining ingredients. Spread in prepared baking pan. Top with remaining 1/2 cup grated cheese. Bake 45 to 50 minutes or until cooked through. Let stand 5 to 10 minutes before serving. Makes 6 servings.
Per serving: 319 calories, 23g protein, 13g fat, 29g carbohydrate, 115mg cholesterol, 6g fiber, 646mg sodium.
To cook barley
Place 2-1/4 cups water and 1/2 teaspoon salt in medium saucepan. Bring to boil. Add 3/4 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 2-1/2 to 3 cups.