Southwestern Barley Bean Wraps
(Total dietary fiber per wrap: 8 grams)
3 cups cooked pearl barley, cooking directions below
1 cup prepared thick and chunky salsa
9 whole-wheat, fat-free tortillas (7-inch size)
1 can (16 ounces) fat-free refried beans
1/4 cup fresh cilantro leaves
2 canned Jalapeno chiles, sliced
1-1/4 cups shredded Cheddar cheese
Combined cooked barley and salsa in large bowl; set aside. For each wrap, spread about 3 tablespoons refried beans on tortilla. 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 in oven: Place wrap, seam side down, on baking sheet and bake in oven for 10 to 15 minutes at 350º F. Serve. Makes 9 wraps.
Per wrap: calories 235, protein 11g, carbohydrates 43g, fiber 8g, fat 3g, cholesterol 4mg, sodium 720mg.
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 45 minutes or until barley is tender and liquid is absorbed. NOTE: To save on last-minute kitchen time, barley may be cooked ahead of time, placed in an airtight container and refrigerated or frozen for up to a week. For best results, bring cooked barley to room temperature before using.