Red Cedar
More apocalypse, less angst
Barley yummy!
It’s a recipe kindof day since I just enjoyed the leftovers of this tasty dish for lunch – barley being my favourite of the whole grains (we use whole, not pearled or hulled barley in this). It’s like a healthy tuna casserole and feeds four with leftovers.
Recipe provided by BarleyFoods.
Barley-Tuna Casserole
2 cups cooked pearl or whole grain barley, directions below
1 can (15 ounces) pinto beans, undrained
1 can (6 ounces) water-packed tuna, drained and flaked
1-1/2 cups shredded sharp Cheddar cheese, divided
1/2 cup non-fat milk
1 egg, beaten
1 tablespoon fresh lemon juice
1 teaspoon dill weed
1 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1/2 teaspoon salt
Preheat oven to 350° F. Coat 8-inch square baking pan with nonstick vegetable spray. Combine cooked barley with beans, tuna, 1 cup shredded cheese and remaining ingredients. Spread in prepared baking pan. Top with remaining 1/2 cup shredded cheese. Bake 45 to 50 minutes or until cooked through. Let stand 5 to 10 minutes before serving. Makes 6 servings.
Per serving: calories 319, protein 23g, carbohydrates 29g, fiber 6g, fat 13g, cholesterol 115mg, sodium 646mg.
In case you are unfamiliar – some barley cooking instructions:
Pearl barley: In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Cover, reduce heat to low and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 cups.
Hulled (whole grain) barley: In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup hulled barley and return to boil. Cover, reduce heat to low and cook 50-55 minutes or until barley is tender. Hulled barley tends to absorb less liquid than pearl barley. It may be necessary to pour off any unabsorbed liquid after 50-55 minutes of cooking. Makes about 3 cups.
Hulless (whole grain) barley: In medium saucepan with lid, bring 4-1/2 cups water to a boil. Add 1-1/2 cups hulless barley and return to boil. Cover, reduce heat to low and cook 50-55 minutes or until barley is tender. Hulless barley tends to absorb less liquid than pearl barley. It may be necessary to pour off any unabsorbed liquid after 50-55 minutes of cooking. Makes about 3 cups.
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Wonderful! I love barley and it is so healthy. Any bees yet? Read your post on saying no…..good for you – you know deep down it was the right choice – don’t feel guilty, feel proud!
Debbie 🙂