Barley and Swiss Chard Skillet Casserole

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Ingredients

1 cup water
1 cup chopped red bell pepper
1 cup chopped green bell pepper
3/4 cup uncooked quick-cooking barley
1/8 teaspoon garlic powder
1/8 teaspoon red pepper flakes
2 cups packed coarsely chopped Swiss chard*
1 cup canned reduced-sodium navy beans, rinsed and drained
1 cup quartered cherry tomatoes
1/4 cup chopped fresh basil
1 tablespoon olive oil
2 tablespoons Italian-seasoned dry bread crumbs

Directions

Yield:
4 servings

Serving size:
1 1/4 cups casserole

Preheat broiler.

Bring water to a boil in large ovenproof skillet; add bell peppers, barley, garlic powder, and red pepper flakes. Reduce heat; cover and simmer 10 minutes or until liquid is absorbed. Remove from heat.

Stir in chard, beans, tomatoes, basil, and oil. Sprinkle with bread crumbs. Broil 2 minutes or until golden.

*Note: Fresh spinach or beet greens can be substituted for Swiss chard.

Calories: 288 calories, Carbohydrates: 45 g, Protein: 10 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 488 mg, Fiber: 12 g

Exchanges per serving: 3 Bread/Starch, 1 1/2 Fat.