1 Picture
Ingredients
- 2 tsp canola oil
- 1 small onion, chopped
- 1 medium clove garlic, minced
- 2 cups frozen corn kernels, thawed and drained (or 1 cup corn and 1 cup beans)
- 3 cups uncooked Swiss chard, thick stems removed, coarsely chopped
- 14 1/2 oz canned diced tomatoes, with chilies, well-drained
- 2 cups cooked barley, quick-cooking recommended (heaping 1/2 cup dry)
- 1/4 tsp cumin seeds
- 1/4 tsp dried oregano, crushed
- 1/2 tsp table salt
- 1/4 tsp black pepper, freshly ground
- 2 sprays cooking spray
- 1/2 cups low-fat shredded Cheddar cheese, sharp-variety recommended
Details
Servings 6
Preparation time 15mins
Cooking time 45mins
Adapted from weightwatchers.com
Preparation
Step 1
Preheat oven to 350ºF.
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.
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.
Add some canned black beans to make this dish even heartier (could affect PointsPlus values).
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