Fiber-Packed Tex-Mex Vegetable & Barley Bake
Elevate your meal prep with this delectable Fiber-Packed Tex-Mex Vegetable & Barley Bake! Perfect for any day of the week, this colorful casserole combines a medley of nutrient-dense vegetables and wholesome barley, offering a deliciously satisfying dish that’s as flavorful as it is healthy. With the added goodness of Swiss chard (or your leafy green of choice), sweet corn, and a zesty blend of spices, every bite harmonizes crunchy, savory, and cheesy perfection. Plus, it’s a Weight Watchers-friendly recipe, boasting a low Points® value. This casserole is not just a treat for the taste buds but also a contributing ally to your dietary fiber goals, making it an excellent choice for family dinners or meal preps!
N/A
Servings
300
Calories
13
Ingredients
Ingredients
canola oil
2 (teaspoons)
onion
1 (chopped)
garlic
1 large (minced)
frozen corn kernels
2 (cups, thawed and drained)
swiss chard
3 (cups, thick stems removed and coarsely chopped)
canned diced tomatoes and green chilies
14 1/2 (ounces, well-drained)
cooked barley
2 (cups, quick-cooking recommended)
ground cumin
1/4 (teaspoon)
dried oregano
1/4 (teaspoon, crushed)
table salt
1/2 (teaspoon)
black pepper
1/4 (teaspoon, freshly ground)
cooking spray
2 (sprays)
shredded low-fat cheddar cheese
1/2 (cup, sharp variety recommended)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large nonstick skillet, heat the canola oil over medium heat. Once hot, add the chopped onion and minced garlic, cooking until the onion is translucent, about 3-4 minutes.
3
Stir in the thawed corn kernels and coarsely chopped Swiss chard. Cook for an additional 5 minutes, stirring frequently, until the chard is tender.
4
Add the well-drained canned diced tomatoes and green chilies to the skillet. Combine with the cooked barley, ground cumin, dried oregano, table salt, and black pepper. Stir well and heat through until everything is warm.
5
Coat a 2 1/2 to 3-quart baking dish with cooking spray. Transfer the barley and vegetable mixture into the dish, spreading it into an even layer.
6
Sprinkle the shredded low-fat sharp cheddar cheese evenly over the top.
7
Bake in the preheated oven for 25-30 minutes or until the cheese is melted and the mixture is hot.
8
Once done, remove the casserole from the oven and let it stand for 5 minutes before slicing into 6 even pieces. Serve warm and enjoy!
Nutrition Information
6g
Fat
44g
Carbs
9.7g
Protein
6.7g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Fiber-Packed Tex-Mex Vegetable & Barley Bake?
It is a nutrient-dense casserole combining vegetables, barley, and Tex-Mex spices, designed to be healthy and Weight Watchers-friendly.
Is this recipe suitable for vegetarians?
Yes, this is a vegetarian recipe featuring barley, corn, Swiss chard, and cheese.
How many calories are in one serving?
Each serving contains approximately 300 calories.
What is the fiber content per serving?
This recipe is fiber-packed, providing 6.7g of fiber per serving.
What temperature should I set my oven to?
Preheat your oven to 350 degrees Fahrenheit or 175 degrees Celsius.
How long does the casserole need to bake?
Bake the casserole for 25 to 30 minutes until the cheese is melted and the mixture is hot.
Can I substitute the Swiss chard?
Yes, you can use your leafy green of choice if Swiss chard is unavailable.
What type of barley is recommended for this recipe?
Quick-cooking barley is recommended for this bake.
Is this recipe Weight Watchers friendly?
Yes, it is designed with a low Points value in mind for Weight Watchers members.
How many servings does this recipe provide?
The recipe is designed to be sliced into 6 even pieces.
What size baking dish do I need?
You should use a 2 1/2 to 3-quart baking dish.
What kind of cheese is used in this bake?
The recipe calls for 1/2 cup of shredded low-fat sharp cheddar cheese.
Can I use fresh corn instead of frozen?
While the recipe specifies frozen corn kernels that are thawed and drained, fresh corn can be substituted.
How much protein is in a serving?
Each serving provides about 9.7g of protein.
How should the onion be prepared?
The onion should be chopped before being sautéed.
What spices give this dish its Tex-Mex flavor?
A blend of ground cumin, dried oregano, and canned green chilies provide the zesty Tex-Mex flavor.
How much garlic is required?
The recipe requires 1 large clove of garlic, minced.
What is the fat content of this dish?
There are 6g of fat per serving.
Do I need to drain the tomatoes and chilies?
Yes, ensure the canned diced tomatoes and green chilies are well-drained before adding them to the barley.
How long should I cook the onion and garlic?
Sauté the onion and garlic for about 3 to 4 minutes until the onion is translucent.
Is this recipe good for meal prep?
Yes, it is specifically mentioned as an excellent choice for family dinners or weekly meal preps.
What part of the Swiss chard should be removed?
The thick stems of the Swiss chard should be removed before coarsely chopping the leaves.
How do I prepare the baking dish?
Coat the baking dish with cooking spray to prevent the ingredients from sticking.
How long should the dish rest after baking?
Let the casserole stand for 5 minutes before slicing and serving.
What is the total carbohydrate count?
There are 44g of carbohydrates per serving.
What type of oil is used for sautéing?
The recipe uses 2 teaspoons of canola oil.
How much salt and pepper are needed?
Use 1/2 teaspoon of table salt and 1/4 teaspoon of freshly ground black pepper.
What are the primary tags for this recipe?
Tags include vegetable casserole, barley bake, tex-mex, weight watchers, and fiber-rich.
How long should the Swiss chard and corn cook in the skillet?
Cook them for an additional 5 minutes after adding them to the onion and garlic.
What is the texture of the finished dish?
The dish is described as a harmony of crunchy, savory, and cheesy textures.