Fiesta Cheese and Chile Barley Casserole

A healthy vegetarian barley casserole recipe similar to a barley pilaf. Whole grain barley is a nutritious high-fiber and low-fat food perfect for vegetarians as it is also relatively high in protein. This healthy vegetarian barley casserole recipe is a delicious way to prepare barley, with lots of cheese and sour cream. Recipe courtesy the National Barley Foods Council.

Ingredients:

• 1 cup pearl barley
• 3 cups water
• 4 cups shredded Monterey Jack or cheddar cheese, divided (or a blend of both)
• 1 1/2 cups sour cream
• 1 7 ounce can chopped green chilies

Preparation:

In medium saucepan with lid bring water to a boil. Add barley; return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Cool slightly.

Combine barley, 3 cups shredded cheese, sour cream and chiles in large bowl. Spray a deep 10-inch pie plate with non-stick cooking spray. Pour barley mixture into pie plate. Sprinkle with remaining 1 cup shredded cheese.

Bake in preheated 350 degrees oven for 30 to 35 minutes. Makes 6 servings.

Per serving: calories 548, protein 25g, carbohydrates 32g, fiber 5g, fat 36g, cholesterol 99mg, sodium 500mg.

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