Spicy Tomato And Bean Barley Bake Low Fat And Healthy Food

EASY MEXI BAKE (LOW FAT)

Steps:

• Set oven to 400 degrees.
• Combine first 7 ingredients in a mixing bowl and mix thoroughly.
• Grease a 2-quart casserole and layer as follows, 4 tortillas (overlapping each other to cover the bottom of the dish, then half of the bean mixture, then half of the cheese.
• Repeat the layers.
• Bake for 12-15 minutes or until the cheese melts (do not over bake or the tortillas will become too soft).
• Top with low-fat sour cream and salsa.

SCALLOPED BARLEY CASSEROLE

Steps:

• Preheat the oven to 375 degrees F. Butter a 1 1/2-quart baking dish.
• Put the bacon in a cold skillet and cook over medium heat, stirring occasionally, until crisp, about 7 minutes. Transfer the bacon with a slotted spoon to a paper-towel-lined plate to drain. Add the butter to the same skillet with the bacon fat and cook, stirring, until melted. Add the garlic and onion and cook until translucent, about 3 minutes. Add the barley and cook, stirring, until it begins to brown, about 3 minutes. Season with 1/2 teaspoon salt and a couple turns of pepper. Stir in the chicken broth and heavy cream. Bring to a boil and cook until the liquid begins to thicken slightly, about 2 minutes. Stir in the bacon and 3/4 cup of the Cheddar. Pour into the prepared baking dish. Cover tightly with foil.
• Bake until the casserole is bubbling, about 25 minutes. Remove the foil and stir. Sprinkle with the remaining 1/4 cup Cheddar and bake, uncovered, until the cheese is melted and most of the liquid is absorbed, 10 to 15 minutes. Let sit for a few minutes before serving. Sprinkle with chopped parsley.

GERMAN BEEF AND BARLEY BAKE

Steps:

• Preheat oven to 350F.
• Saute beef, onions, and garlic in a large saucepan over medium heat.
• Pour off grease.
• Add barley and bacon; sauté 2 to 3 minutes.
• Stir in tomato juice, salt and pepper and bring to a low boil.
• Reduce heat, cover and simmer 30 minutes.
• Stir in cabbage and caraway seeds.
• Spoon mixture into 2-quart casserole.
• Bake for 30 minutes.
• Sprinkle with cheese and bake 5 minutes longer or until cheese melts.
• Makes 6 servings.

SPICY TOMATO AND WHITE BEAN SOUP

Steps:

• Combine 1 cup broth, chili powder, cumin, and beans in a Dutch oven over medium-high heat.
• Combine remaining broth, poblano, and onion in a food processor; pulse until vegetables are chopped.
• Add onion mixture to pan.
• Add tomatoes and cilantro to food processor, and process until coarsely chopped.
• Add tomato mixture to pan; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are tender.
• Remove from heat; stir in juice, olive oil, and salt. Garnish with cilantro sprigs, if desired.
• Serve with a big bowl of tortilla chips and dip chips into soup! YUM!

NUTTY BARLEY BAKE

Steps:

• In a skillet, over medium heat, saute the barley, onion and almonds in the butter until lightly browned.
• Transfer to a 2 quart baking dish, I used a glass dish.
• Add the parsley, pepper and salt, stir to mix.
• Add the broth, stir to mix.
• Bake in the oven at 350 for 1 hour and 15 minutes, until the barley is tender and the liquid is absorbed.

BARLEY MUSHROOM BAKE

Steps:

• Preheat oven to 350°.
• Stir-fry barley in 2 tablespoons butter in a skillet over medium heat for about 2 minutes, or until lightly browned.
• Transfer to an ungreased 1 1/2-quart casserole.
• Sauté onions in remaining butter until pale golden; add mushrooms and sauté 3-5 minutes longer; add to casserole.
• Mix into casserole all other ingredients.
• Cover and bake for about 1 hour and 15 minutes until barley is tender, stirring every now and then.
• Fluff with a fork before serving.

SPICY TOMATO AND BEAN SOUP

Steps:

• Coat a large pan with cooking spray.
• Heat and add the leek and garlic, stirring until the leek is soft.
• Add the tomatoes, carrot, chili and chicken stock.
• Simmer for 20 minutes.
• Add the Worcestershire sauce, butter beans and green beans and cook for a further 3 minutes.
• Stir through the chopped parsley before serving.