Diabetic -- Baked Barley with Cheese for 2

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Diabetic -- Baked Barley with Cheese

 

2 cups water

1/2 cup medium pearl barley

1/2 tsp. salt, divided

Nonstick cooking spray

1/2 cup diced onion

1/2 cup diced zucchini

1/2 cup diced red bell pepper

1-1/2 tsp. all purpose flour

3/4 cup fat free skim milk

1 cup (4 oz.) shredded reduced-fat Italian blend cheese, divided

1 TB Dijon mustard

Seasoned lemon pepper

 

Bring water to a boil in 1 quart sauce pan. Add barley and 1/4 teaspoon salt.

Cover; reduce

heat and simmer 45 minutes or until barley is tender and most of the water

has evaporated.

Let stand covered, 5 minutes.

 

Preheat oven to 375° F. Spray medium skillet with cooking spray. Cook onion,

zucchini and

bell pepper over medium low heat about 10 minutes or until soft.

 

Stir in flour, remaining 1/4 teaspoon salt; cook 1 to 2 minutes. Add milk,

stirring constantly; cook

and stir until slightly thickened. Remove from heat. Add barley, 3/4 cup

cheese and mustard; stir

until cheese is melted. Season to taste with seasoned pepper.

 

Spread in even layer in casserole. Sprinkle with remaining 1/4 cup cheese.

Bake 20 minutes or

until hot. Preheat broiler. Broil casserole 1 to 2 minutes or until cheese is

lightly browned.

 

Serves: 2

 

Nutrition Information:

Per serving = Calories 362, Calories from Fat 23%, Total Fat 9 g, Saturated

Fat 4 g,

Cholesterol 32 mg, Carbohydrate 50 g, Fiber 6 g, Protein 20 g, Sodium 1159

mg.

 

Diabetic Exchanges: 2-1/2 Starch, 2 Vegetable, 2 Meat, 1/2 Fat.