Barley is rich in soluble fiber, the kind that can help regulate blood sugar, lower blood cholesterol, and control appetite. For this recipe—which is also rich in vitamin C and the carotenoid lutein—you can substitute quick-cooking barley for the pearl barley.

• 1½ cups pearl barley
• ½ teaspoon salt
• 4 teaspoons olive oil
• 1 red bell pepper, cut into ½-inch squares
• 1 medium red onion, coarsely diced
• 3 cloves garlic, minced
• 1½ cups frozen corn kernels
• 2 teaspoons chili powder
• ¼ cup fresh lime juice
• ½ teaspoon black pepper
• 1 cup crumbled reduced-fat feta cheese (4 ounces)*

1. In a large saucepan, cook the barley according to the package directions, using ¼ teaspoon of the salt. Drain well.
2. Meanwhile, in a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the bell pepper, onion, and garlic. Cook, stirring frequently, until the pepper is crisp-tender, about 5 minutes.
3. Add the corn and chili powder. Increase the heat to medium-high and cook until the corn is piping hot, about 5 minutes.
4. In a large bowl, whisk together the remaining ¼ teaspoon salt, lime juice, and black pepper. Add the barley, sautéed vegetables, and the remaining 2 teaspoons oil, tossing to combine. Add the feta cheese and toss gently. Serve at room temperature or lightly chilled.

Makes 4 servings; per serving: 320 calories, 5g total fat (2.5g saturated), 9g dietary fiber, 63g carbohydrate, 15g protein, 680mg sodium.

From The Wellness Kitchen