Cheesy Barley Pie
(Makes 4 servings)
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 shredded sharp Cheddar cheese, divided
½ cup non-fat milk
1 egg, slightly beaten
1 tablespoon lemon juice
1 teaspoon dill weed
1 teaspoon Worcestershire sauce
½ teaspoon dry mustard
½ teaspoon salt
Combine cooked barley, beans, tuna, 1 cup shredded cheese, milk, egg, lemon juice, dill weed, Worcestershire sauce, dry mustard and salt. Pour mixture into oiled 8-inch square baking pan. Sprinkle remaining ½ cup shredded cheese over top of barley-bean mixture. Bake in 350º F oven for 45 to 50 minutes or until cooked through. Let stand 5 to 10 minutes before serving. Makes 6 servings.
Per serving: calories 319, protein 23g, fat 13g, carbohydrates 29g, cholesterol 115mg, fiber 6g, sodium 646mg.
To cook pearl barley
In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover and cook for 45 minutes or until barley is tender and liquid is absorbed. NOTE: Any extra cooked barley may be stored in an airtight container and refrigerated or frozen for up to a week. It's best to bring cooked and chilled pearl barley to room temperature before using.