Vegetables get plenty of smoky flavor when you grill them, so there’s no need to reach for the salt shaker. Feel free to pop some other vegetables, such as yellow squash and mushrooms, onto the grill, too.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　2 cups water

　　1 cup uncooked quick-cooking barley

　　Cooking spray

　　1/4 cup fresh lime juice

　　2 tablespoons snipped fresh cilantro

　　1 tablespoon olive oil

　　1 medium garlic clove, minced

　　1/2 teaspoon ground cumin

　　1/4 teaspoon pepper

　　1/2 large sweet onion, such as Vidalia, Maui, or Oso Sweet, cut crosswise into 1/2-inch slices

　　1 medium ear of corn, silks and husks discarded

　　1 medium red bell pepper, quartered

　　1 medium green bell pepper, quartered

　　1 small to medium zucchini, cut lengthwise into quarters

　　1 medium fresh jalapeño, halved lengthwise, seeds and ribs discarded

　　2 tablespoons shredded low-fat 4-cheese Mexican blend or low-fat Monterey Jack cheese

　　

Step 1

In a medium saucepan, bring the water to a boil over high heat. Stir in the barley. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender and the water is absorbed. Set aside, still covered, to keep warm.

　　

Step 2

Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.

　　

Step 3

In a small bowl, stir together the lime juice, cilantro, oil, garlic, cumin, and pepper. Spoon 1 tablespoon of the mixture into another small bowl. Set both bowls aside.

　　

Step 4

Arrange the onion, corn, bell peppers, zucchini, and jalapeño in a single layer on the grill.

　　

Step 5

Grill, covered, for 10 to 12 minutes, or until tender-crisp, turning as needed to cook evenly and brushing frequently with the larger amount of the lime juice mixture. As the vegetables become ready, transfer them to a rimmed baking sheet. Cover to keep warm.

　　

Step 6

Remove the corn and jalapeño from the baking sheet. Cut the corn from the cob. Dice the jalapeño. Stir into the barley. Spoon onto a deep platter.

　　

Step 7

Remove the bell peppers, onion, and zucchini from the baking sheet. Cut the bell peppers into strips about 1 inch wide. Divide the onion slices into rings. Cut the zucchini pieces in half crosswise. Arrange the bell peppers, onion, and zucchini over the barley mixture. Drizzle with the reserved 1 tablespoon lime juice mixture. Sprinkle with the Mexican blend cheese.

　　

Cook’s Tip on Fresh Corn

Step 8

When cutting corn from the cob, place one end of the corn cob in the hole in the center of a tube pan or Bundt pan. As you cut downward, the corn kernels will fall into the pan.

　　

Nutrition information

Step 9

(Per serving)

　　

Step 10

Calories: 224

　　

Step 11

Total fat: 5.5g

　　

Step 12

Saturated: 1.0g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 1.0g

　　

Step 15

Monounsaturated: 3.0g

　　

Step 16

Cholesterol: 2mg

　　

Step 17

Sodium: 37mg

　　

Step 18

Carbohydrates: 41g

　　

Step 19

Fiber: 7g

　　

Step 20

Sugars: 5g

　　

Step 21

Protein: 7g

　　

Step 22

Calcium: 63mg

　　

Step 23

Potassium: 430mg

　　

Dietary Exchanges

Step 24

2 starch

　　

Step 25

2 vegetable

　　

Step 26

1/2 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition