Spicy Tomato And Bean Barley Bake Low Fat And Healthy Recipes

BEAN & BARLEY SOUP

Steps:

• Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes.
• Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.

VEGETABLE BARLEY BAKE

Steps:

• Preheat oven to 350°. In a large nonstick skillet, saute peppers, mushrooms and onions in butter 8-10 minutes or until tender. Transfer to a 13x9-in. baking dish coated with cooking spray. Stir in broth, barley and pepper. , Cover and bake 50 minutes. Uncover; bake 5-10 minutes longer or until barley is tender and liquid is absorbed.

NUTTY BARLEY BAKE

Steps:

• In a large skillet, saute the onion, barley and nuts in butter until barley is lightly browned. Stir in the parsley, green onions, salt and pepper. , Transfer to a greased 2-qt. baking dish. Stir in broth. Bake, uncovered, at 350° for 1-1/4 hours or until the barley is tender and the liquid is absorbed. If desired, sprinkle with additional parsley and green onions.

BEAN & BARLEY SOUP

Steps:

• Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
• Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
• Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.

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.

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 CHILLI BEAN SOUP

Steps:

• Heat the oil in a deep saucepan and fry the chopped onion over a medium heat until tender. Add the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.
• Tip in the chopped tomatoes, half fill the can with water, and add to the pan. Pour in the stock and simmer on a medium heat for 10-15 mins, uncovered. Season, then whizz using a hand blender until smooth. Add the beans and red pepper, and cook for another 15 mins until the pepper is tender.
• Serve in bowls topped with a small pile of tortilla chips and a lime wedge.

BETTER-THAN-BAKED BEANS WITH SPICY WEDGES

Steps:

• Heat oven to 200C/fan 180C/gas 6. For the wedges, mix the flour, cayenne and herbs (if using), add some salt and pepper, then toss with the potatoes and oil until well coated. Tip into a roasting tin, then bake for about 35 mins until crisp and cooked through.
• Meanwhile, heat the oil in a non-stick pan, then gently fry the onion and bacon together for 5-10 mins until the onions are softened and just starting to turn golden. Stir in the sugar, tomatoes, stock and seasoning to taste, then simmer the sauce for 5 mins. Add the beans, then simmer for another 5 mins until the sauce has thickened. Serve with the wedges.