Tex-Mex Turkey, Corn and Barley Casserole
Source:From The How-To Book of Healthy Cooking

Getting Ahead
The night before, you can shred the turkey and chop the onions, sweet pepper and chili pepper. Store in the refrigerator in sealed bags until needed. You can also make this dish a day ahead -- the flavors will blend and intensify. Follow the recipe, then cover, refrigerate and reheat.

2 tablespoons olive or canola oil
2 onions, coarsely chopped
1 large sweet red or green pepper, coarsely chopped
1 teaspoon finely chopped hot chili pepper
1 cup pearl barley, sorted and rinsed
1 3/4 cups chicken stock
1 can (14 ounces) crushed tomatoes
1/8 teaspoon each salt and pepper
2 cups shredded cooked turkey
1 cup corn kernels

Preheat the oven to 325F. In a flameproof casserole, heat the oil over moderate heat. Sauté the onions, sweet pepper and chili pepper, stirring, about 7 minutes or until softened and lightly browned. Add the barley and cook, stirring, until well coated with the oil. Pour in the chicken stock and the crushed tomatoes, and season with salt and pepper. Bring to a boil, then stir in the turkey. Cover the casserole, and cook in the oven, stirring occasionally, about 55 minutes or until almost all the liquid has been absorbed and the barley is nearly tender. Stir in the corn kernels, cover the casserole and cook 5 to 10 minutes longer, until heated through.

Shredding Turkey:
Remove the skin from cooked turkey to reduce the fat content. Trim away any visible fat. Gently pull the meat away from the bone; if tender, it should come off easily. Using your fingers, shred the meat by pulling the fibers apart.

Serves 4.

Per serving: Calories 475, Saturated Fat 2 g, Total Fat 9 g, Sodium 262 mg, Cholesterol 53 mg, Protein 31 g, Carbohydrates 65 g, Fiber 14 g