From the back of the Quaker Barley Box

• 1 (14 1/2 oz.) can Tomatoes, diced, undrained, (may use seasoned tomatoes)
• 1 (16 oz.) jar/can Salsa or tomato sauce
• 1 (14 1/2 oz.) can Fat free chicken broth
• 1 cup Quaker Medium Barley
• 4 cups Water
• 1 tablespoon Chili powder
• 1 teaspoon Cumin
• 1 (15 oz.) can Black Beans, drained, rinsed
• 1 (15 1/4 oz.) Corn, whole kernel or corn with peppers, undrained
• 3 cups Chicken breast, cooked,cut into bite-sized pieces (about 1 & 1/2 lbs)
• [optional] Cheese
• [optional] Sour Cream

In 6-quart saucepan, combine first 7 ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 40 minutes, stirring occasionally. Add beans, corn and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistency. If desired, top with shredded cheese and sour cream. Makes 11 one cup servings.

Lifted from here: http://www.recipesource.com/soups/soups/vegetable-barley1.html

In 4-quart saucepan or Dutch oven, brown ground beef. Add onion and garlic. Cook until onion is tender; drain. Add remaining ingredients except frozen vegetables. Bring to a boil. Reduce heat to low; cover. Simmer 40 minutes, stirring occasionally. Add frozen vegetables; cook 10 to 15 minutes or until vegetables and barley are tender. Add additional water if soup becomes too thick upon standing.

Ten 1-cup servings

• NOTE: To use Quick QUAKER Barley, substitute 2/3 cup quick barley for

medium barley and decrease water to 6 cups. Cook ground beef, onion and garlic as directed above. Add remaining ingredients including frozen vegetables. Bring to a boil. Reduce heat to low; cover. Simmer 15 to 20 minutes or until vegetables and barley are tender.

Nutrition Information: 1 cup * Calories 110 * Protein 7g * Carbohydrate 15g * Fat 3g * Cholesterol 15mg * Dietary Fiber 2g * Sodium 190mg * Percent of Calories from Fat: 25%

Exchanges: Starch/Bread 1/2, Meat 1/2, Vegetable 1-1/2 
Source: Quaker’s Best Barley Recipes Copyright 1992 The Quaker Oats 

Company Reprinted with permission from The Quaker Oats Company Electronic format courtesy of Karen Mintzias

Ingredients

1 tablespoon vegetable oil
1 large onion, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
1 can (28 ounces) crushed tomatoes, undrained
1 can (15 to 16 ounces) pinto beans, rinsed and drained
1 can (15 to 16 ounces) dark red kidney beans, rinsed and driained
1 can (15 ounces) black beans, rinsed and drained
1 can (10 ounces) enchilada sauce ( 1 & 1/4 cups)
1 teaspoon dried oregano leaves
Toritilla chips, broken, if desired
Shredded Cheddar cheese, if desired 

Directions

1. Heat oil in 3-quart suacepan over medium-high heat. Cook onion and bell peper in oil 5 minutes, stirring occasionally until crisp-tender.
2. Stir in remaining ingredients except tortilla chips and cheese. Heat to boiling; reduce heat to medium-low. Simmer uncovered 10 to 15 minutes, stirring occaisionally. Sprinkle each serving with chips and cheese.

Note: brown 1/2 lb of turkey or faux ground beef before cooking onion and bell peper (drain if necessary)

Indian, Cucumber, Tomato, and Yogurt Salad

This recipe makes a rather thick raita. if you like it thinner, don't drain the yogurt.

• 2 cups low-fat plain yogurt
• 2/3 cup diced, seeded cucumber
• 1/2 cup diced, seeded firm, ripe tomato
• 1/4 cup chopped red onion
• 2 mild fresh green chilies, stemmed, seeded, and chopped
• 2 tablespoons chopped fresh cilantro leaves
• Salt and freshly ground black pepper, to taste
• 1 large clove garlic, crushed through a press
• 1 & 1/2 tablespoons fresh lemon juice
• 1/2 teaspoon pure chili powder
• 1/2 teaspoon ground cumin

1. Place the yogurt in a fine-mesh sieve lined with a double layer of cheesecloth and set over a bowl. Place in the refrigerator and let drain for 2 hours.
2. In a bowl, combine the cucumber, tomato, onion, chilies, and cilantro and season with salt and pepper.
3. Place the yogurt in another bowl and toss with the garlic and lemon juice. Toss the vegetables with the yogurt.
4. Stir the chili powder and cumin in a small skillet over medium heat until fragrant, about 30 seconds. Stir into the salad.

Serves 4 to 6 as an accompaniment to curries and stews.