Barley and Spinach Stuffed Bell Pepper

Makes 8 servings

1 cup barley
3 cups water
1 tsp olive oil
¼ tsp ground nutmeg
¼ tsp cayenne pepper
1 10 oz bag fresh spinach leaves
¼ cup pine nuts
¼ cup chopped dried apricots
¼ cup chopped raisins
¼ cup finely chopped red bell pepper
¼ cup chopped red onion
1 egg white
¼ cup chopped fresh Italian flat-leaf parsley
1 tsp dried oregano
8 medium red bell peppers, tops sliced off, seeds removed
¼ cup grated romano cheese
? cup balsamic vinegar

Combine barley and water in a medium saucepan with a pinch of salt. Bring to a boil. Cover, reduce heat, and simmer 50-60 minutes, Cool.

Preheat oven to 400º. Place a frying pan over medium-high heat. Add olive oil, nutmeg, cayenne pepper, 1/2 teaspoon salt, and spinach. Toss to coat spinach evenly. Add pine nuts and mix again. Cook until wilted, about 3 minutes. Remove from heat; cool.

In a large bowl, combine spinach mixture with cooked barley, remaining ½ teaspoon salt, apricots, raisins, bell pepper, onion, egg white, parsley, oregano, and pepper.

Line a baking sheet with foil. Place peppers, cut-side up, on baking sheet; stuff with barley-spinach mixture. Sprinkle with cheese. Place on middle rack in oven for about 20 minutes. Remove and allow to cool 10 minutes before serving.
While peppers are cooking, heat vinegar in a small saucepan until boiling; reduce heat to medium-high and cook for about 5 minutes, until thickened. Remove from heat and cool slightly. Pour vinegar over peppers before serving Combine barley and water in a medium saucepan with a pinch of salt. Bring to a boil. Cover, reduce heat, and simmer 50-60 minutes, Cool.

Preheat oven to 400º. Place a frying pan over medium-high heat. Add olive oil, nutmeg, cayenne pepper, 1/2 teaspoon salt, and spinach. Toss to coat spinach evenly. Add pine nuts and mix again. Cook until wilted, about 3 minutes. Remove from heat; cool.

In a large bowl, combine spinach mixture with cooked barley, remaining ½ teaspoon salt, apricots, raisins, bell pepper, onion, egg white, parsley, oregano, and pepper.

Line a baking sheet with foil. Place peppers, cut-side up, on baking sheet; stuff with barley-spinach mixture. Sprinkle with cheese. Place on middle rack in oven for about 20 minutes. Remove and allow to cool 10 minutes before serving.

While peppers are cooking, heat vinegar in a small saucepan until boiling; reduce heat to medium-high and cook for about 5 minutes, until thickened. Remove from heat and cool slightly. Pour vinegar over peppers before serving

Per Servings: 203 calories
6 grams - Total Fat 33 grams - carbohydrates
331 mg - sodium 7 grams- fiber
 

Grilled Fresh Pineapple

1 fresh pineapple

Prepare grill.

Cut pineapple lengthwise through leaves, keeping leaves attached, into 8 wedges.

Grill pineapple wedges, a cut side down, on a lightly oiled rack set 5 to 6 inches over glowing coals until just charred, about 2 minutes on each cut side.

Per Servings: 82 calories
0 grams - Total Fat 22 grams - carbohydrates
2 mg - sodium 2 grams - fiber

Glazed Grilled Salmon

6 tbsp packed brown sugar
2 ½ tbsp prepared chinese-style hot mustard or dijon mustard
2 tbsp reduced - sodium soy sauce
2 tsp rice vinegar
1 1 ½ pound salmon filet (about ½ inch thick)

Prepare barbecue (medium-high heat).

Combine brown sugar, mustard and soy sauce in medium bowl; whisk to blend.
Transfer 1 tbsp glaze to small bowl; mix in rice vinegar and set aside.
Brush 1 side of salmon filet generously with half of glaze in medium bowl.
Place salmon filet, glazed side down, onto barbecue.
Grill until glaze is slightly charred, about 4 minutes.
Brush top side of salmon with remaining glaze.
Turn salmon over and grill until second side is slightly charred and salmon is opaque in center, about 5 minutes longer.

Transfer salmon to warmed plates

Per Serving: 170 calories
6.5 grams - total Fat 44 grams - cholesterol
583 mg - sodium 18 grams - protein