Vegetable-Barley Casserole

3
Total Time
45 min
Prep
15 min
Cook
30 min
Serves
6
Difficulty
Easy
This Tex-Mex casserole is jam-packed with tasty, fiber-rich ingredients. We used Swiss Chard but spinach, kale or turnip greens are all great options.

Ingredients

canola oil

2 tsp

uncooked onion(s)

1 small, chopped

garlic clove(s)

1 medium clove(s), minced

frozen corn kernels

2 cup(s), thawed and drained

uncooked Swiss chard

3 cup(s), thick stems removed, coarsely chopped

canned diced tomatoes

14½ oz, with chilies, well-drained

cooked pearl barley

2 cup(s), quick-cooking recommended

cumin seeds

¼ tsp

dried oregano

¼ tsp, crushed

table salt

½ tsp

black pepper

¼ tsp, freshly ground

cooking spray

2 spray(s)

WeightWatchers Reduced Fat Mexican style blend shredded cheese

½ cup(s), sharp-variety recommended

Instructions

  1. Preheat oven to 350ºF.
  2. Heat oil in very large nonstick skillet over medium heat. Add onion, garlic, corn and Swiss chard; cook, stirring frequently, until onion is translucent and Swiss chard is tender, about 5 minutes. Stir in tomatoes, barley, cumin, oregano, salt and pepper; heat through.
  3. Coat a 2 1/2- to 3-quart baking dish with cooking spray. Spoon barley mixture into prepared dish in an even layer; sprinkle with cheese. Bake until cheese melts and mixture is hot, about 25 to 30 minutes. Remove from oven and let stand for 5 minutes before slicing into six pieces. Yields 1 piece per serving.

Notes

Add some canned black beans to make this dish even heartier (could affect SmartPoints value).

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