Spicy Tomato And Bean Barley Bake Low Fat And Healthy Recipes

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.

Steps:

• In a skillet, over medium heat, saute the barley, onion and almonds in the butter until lightly browned.
• Transfer to a 2 quart baking dish, I used a glass dish.
• Add the parsley, pepper and salt, stir to mix.
• Add the broth, stir to mix.
• Bake in the oven at 350 for 1 hour and 15 minutes, until the barley is tender and the liquid is absorbed.

Steps:

• Coat a large nonstick skillet with veggie spray.
• add olive oil, and place over medium high heat until hot.
• Add garlic, sauté until tender.
• Add chopped tomatoes, reduce heat and cook uncovered 6 minutes or until mixture is slightly thickened.
• Stir in beans, cayenne pepper and cilantro, cover and cook 5 minutes or until thoroughly heated.
• Garnish with fresh cilantro if desired.

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.

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.

Steps:

• Coat a large pan with cooking spray.
• Heat and add the leek and garlic, stirring until the leek is soft.
• Add the tomatoes, carrot, chili and chicken stock.
• Simmer for 20 minutes.
• Add the Worcestershire sauce, butter beans and green beans and cook for a further 3 minutes.
• Stir through the chopped parsley before serving.

Steps:

• Cook onions and garlic in dressing in large saucepan on medium heat 5 min. or until onions are tender, stirring frequently.
• Add all remaining ingredients except green peppers; mix well. Bring to boil; simmer on medium-low heat 15 min., stirring occasionally.
• Remove from heat. Stir in green peppers; cover. Let stand 5 min.