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Barley, Corn and Provolone Bake

Recipe Introduction


Cooking Light-11/00





List of Ingredients



• 3 1/2 cups water
  
• 3/4 teaspoon salt, divided
  
• 1 cup uncooked pearl barley
  
• 1 1/2 cups chopped sweet onion
  
• 1 cup fresh corn kernels (about 2 ears)
  
• 1 cup diced red bell pepper (about 1 large)
  
• 1/4 cup chopped fresh parsley
  
• 2 teaspoons minced fresh or 1/2 teaspoon dried thyme
  
• 1/4 teaspoon freshly ground black pepper
  
• 3/4 cup (3 ounces) shredded sharp provolone, fontina or part-skim mozzarella
  






Instructions



1. Combine water and 1/4 teaspoon salt in a large saucepan; bring to a boil. Add barley. Return to a boil; cover, reduce heat, and simmer 45 minutes. Remove from heat; let stand, covered, 5 minutes.
   
   
2. Preheat oven to 350 degrees F.
   
   
3. Heat oil in large nonstick skillet over medium heat. Add onion and corn; saute 6 minutes. Add bell pepper; saute 3 minutes. Stir in cooked barley, 1/2 teaspoon salt, parsley, thyme, and black pepper. Remove from heat; stir in cheese. Spoon into a 2-quart casserole coated with cooking spray; cover with lid. Bake at 350 for 40 minutes. Uncover, bake an additional 5 minutes.
   
   
4. Servings: 8
   
   
5. serving size: 3/4 cup 166 cal, 4.1 g fat, 6.4 g pro, 27.3 g carb, 5.6 g fiber, 7 mg chol, 321 mg sod.