This is an incredibly good stovetop casserole that's also cheap to make and super nutritious. With plenty of protein, fiber, and good fats, the meal is great for diabetics, those watching their weight, and "normal" people. Pearl barley is the star of the recipe alongside the tuna. The nutty tasting barley absorbs the flavors of the vegetables--onions, celery, carrots, bell peppers, garlic, and mushrooms--in the dish and gives the meal creaminess without adding cream. Once the barley and veggies have cooked, which takes about 40 minutes, you simply add the tuna and remaining ingredients, and the meal is ready. You don't need to add much for a complete meal. A salad and perhaps some bread would be plenty. If you have any leftovers, they make great lunches when zapped in the microwave. Enjoy!
Stovetop Barley Tuna Casserole -- Serves 4+
1 tablespoon of canola oil
3/4 cup of pearl barley, rinsed
1 small onion, chopped (about 1/2 cup)
1/4 cup of chopped celery
1/4 cup of chopped red, yellow, and/or orange sweet bell pepper
1/4 cup of chopped or shredded carot
2 tablespoons of chopped green onion
1-2 teaspoons of chopped garlic
1/4 - 1/2 teaspoon of salt
1/4 -1/2 teaspoon of pepper
2 - 3 mushrooms, coarsely chopped (1/2-3/4 cup)
2 1/2 cups of water
1/2 cup of plain Greek yogurt (fat-free is fine)
1/2 cup of low-fat cottage cheese
12-ounce can of chunk-light tuna, drained
1 cup of shredded cheddar cheese, divided
1 tablespoon of chopped parsley, optional
Heat a large skillet or chef's pan over medium-high heat and add the oil, barley, onion, celery, bell pepper, carrot, green onion, garlic, salt, pepper, and mushrooms and saute them together for three to five minutes until the veggies soften just a bit and the barley is toasted a little. Add the water and turn down the heat to medium-low. Stir the mixture well, cover, the pan, and cook the barley-vegetable mixture--stirring it periodically--for 30-40 minutes, or until the barley is soft and has absorbed most of the liquid (you can leave more liquid, if you want a more "soupy" consistency and to serve the mixture in bowls). Stir in the yogurt, cottage cheese, tuna, and half the cheddar cheese until thoroughly combined. Sprinkle the top of the mixture with the parsley, if you'd like, and serve the mixture from the pan for easy cleanup.