Black Beans and Barley
|
| |
| prep time: 15 minutes - start to finish: 35 minutes - ease of |
| easy |
| |
| quick-cooking barley replaces rice in this classic caribbean combo. |
| barley is rich in soluble fiber and makes a good whole-grain choice |
| because it is digested slowly, leaving you feeling satisfied longer. |
| |
| makes 4 servings, 1 cup each |
| |
| 2 tsp | canola oil |
| 1 medium | onion, chopped |
| 1/2 | red bell pepper, chopped |
| 2 clove | garlic, minced |
| 1/4 tsp | ground cumin |
| 1-1/2 cup | reduced-sodium chicken broth or vegetable broth |
| 3/4 cup | quick-cooking barley |
| 1/2 tsp | dried oregano |
| 1-15-1/2 - oz. | or 19-ounce can black beans, rinsed |
| 2 Tbsp | chopped fresh cilantro (optional) |
| |
| heat oil in a large nonstick skillet over medium heat. add onion, bell |
| pepper and garlic; cook, stirring frequently, until onion is barely |
| tender, about 5 minutes. add cumin and cook for 30 seconds more. |
| add broth, barley and oregan, increase heat and bring to a boil. reduce |
| heat to low, cover and simmer until the barley is tender and most of the |
| liquid has been absorbed, about 10 minutes. |
| gently stir in beans and heat through. sprinkle with cilantro (if using) |
| just before serving. |
| |
| per serving: 279 calories; 4 g fat (1 g sat, 1 g mono); 1 mg |
| cholesterol; 49 g carbohydrate; 12 g protein; 13 g fiber; 384 mg sodium. |
| |
| nutrition bonus: 51% dv fiber, 32 mg vitamin c (50% dv), 4 mg iron (20% |
| dv). |
| |
| recipe by joyce hendley |
| |
| personal chef brian koning www.personalchefmarketing.com |
| chef2chef recipe club member forum: http://forums.chef2chef.net |
| archive: at: http://chef2chef.net/news/club/ |
| |
| -- |
| (ID: 5920) Mirror: rec.food.recipes: Tue, Oct 5, 2004 |