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Barley-Tuna Casserole         Print Friendly Version

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.

To cook barley
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.

NOTE:  Place any unused cooked barley in an airtight container and refrigerate or freeze for up to a week.  Use to add extra flavor and fiber to soups, stews, salads and casseroles.  For best results, bring refrigerated or frozen cooked barley to room temperature before using.