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Barley and Bean Wraps


9 whole wheat fat-free tortillas (7-inch)
1 can (16 ounces) fat-free refried beans
3 cups cooked pearl or whole grain barley, directions below
1 cup prepared thick and chunky salsa
1/4 cup fresh cilantro leaves
2 canned jalapeno chiles, sliced
1-1/4 cups shredded Cheddar cheese

For each wrap, spread about 3 tablespoons refried beans on tortilla.  Combine cooked barley and salsa.  Spread 1/3 cup barley-salsa mixture over beans.  Sprinkle with a few cilantro leaves and top with several jalapeno slices.  Sprinkle with about 2 tablespoons shredded cheese.  Roll filled tortilla to form a wrap.  To microwave: Place wrap, seam side down, on microwave-safe plate and microwave on High power for 1 to 2 minutes or until hot.  To bake: Place wrap, seam side down, on baking sheet and bake in oven for 10 to 15 minutes at 350° F.  Serve.  Makes 9 wraps.

Per wrap: calories 235, protein 11g, carbohydrates 43g, fiber 8g, fat 3g, cholesterol 4mg, sodium 720mg.

To cook barley
Pearl barley:  In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup pearl barley and return to boil.   Cover, reduce heat to low and cook 45 minutes or until barley is tender and liquid is absorbed.  Makes about 3 cups. 
Hulled (whole grain) barley:  In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup hulled barley and return to boil.  Cover, reduce heat to low and cook 50-55 minutes or until barley is tender.  Hulled barley tends to absorb less liquid than pearl barley.  It may be necessary to pour off any unabsorbed liquid after 50-55 minutes of cooking.  Makes about 3 cups.
Hulless (whole grain) barley:  In medium saucepan with lid, bring 4-1/2 cups water to a boil.  Add 1-1/2 cups hulless barley and return to boil.  Cover, reduce heat to low and cook 50-55 minutes or until barley is tender.  Hulless barley tends to absorb less liquid than pearl barley.  It may be necessary to pour off any unabsorbed liquid after 50-55 minutes of cooking.  Makes about 3 cups.

NOTE:  Place any unused cooked barley in an airtight container and refrigerate or freeze for up to a week.  Use to add extra flavor and fiber to soups, stews, salads and casseroles.  For best results, bring refrigerated or frozen cooked barley to room temperature before using.