Barley-Stuffed Zucchini Boats
2 large zucchini, ends trimmed and cut in half lengthwise
1/4 cup finely chopped mushrooms
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1 clove garlic, finely chopped
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup cooked pearl barley*
2 tablespoons finely chopped walnuts
1/4 cup crumbled feta cheese
1/4 cup seasoned spreadable cheese
Spray a baking sheet with non-stick cooking spray. Place zucchini, cut side down, on baking sheet. Bake at 400° F for 10 to 12 minutes. Cool. Scoop out centers of zucchini halves, leaving 1/4-inch thick shell. Discard centers. Turn zucchini shells over to drain; set aside. In skillet sprayed with non-stick cooking spray, sauté mushrooms, onion, bell pepper, garlic, salt and pepper for 5 minutes, stirring occasionally. Stir in cooked barley and walnuts. Cool slightly and blend in cheeses. Spoon barley mixture into zucchini shells. Bake for 15 to 20 minutes at 350° F. Makes 4 servings.
Per serving: calories 159, protein 6g, carbohydrates 14g, dietary fiber 4g, fat 10g, cholesterol 24mg, sodium 443mg.
*For instructions on cooking pearl barley, click here.