Barley Jambalaya
عشاءمتوسط

Barley Jambalaya

1 h 25 min6 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: One Serving: 1.5 Cups

279

سعرات حرارية

9g

بروتين

51g

كربوهيدرات

6g

دهون

10g

ألياف

8g

سكر

443mg

صوديوم

دهون مشبعة 1 g · كوليسترول 14 mg

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المكونات

  • instant pearl barley

    1 cup

  • water

    4 cups

  • bay leaves

    2 whole

  • onions

    3 medium

  • celery stalks

    2 small

  • diced green, red, yellow, or orange bell pepper

    1 cup

  • cloves garlic

    2 medium

  • canola oil

    1 tablespoon

  • ground turkey

    4 ounces

  • (14.5-oz) cans diced tomato

    2 · no salt added

  • salt

    1 teaspoon

  • ground cayenne pepper

    1/2 teaspoon

  • dried oregano

    1 1/2 teaspoons

  • ground black pepper

    1 teaspoon

التعليمات

  1. 1

    In a colander, rinse barley under cold water.

  2. 2

    In a medium pot over high heat, bring barley, water, and bay leaves to a boil. Reduce heat to low and cover. Cook barley until tender and water is absorbed, about 20-30 minutes.

  3. 3

    In a colander, drain barley. Set aside.

  4. 4

    Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.

  5. 5

    In a large pot over medium-high heat, heat oil.

  6. 6

    Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.

  7. 7

    Add ground turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.

  8. 8

    Add tomatoes and their juices. Bring to a simmer.

  9. 9

    Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.

  10. 10

    Add cooked barley to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to bled flavors, about 5-10 minutes more.

  11. 11

    Remove bay leaves and serve.

ملاحظات

  • To save time, cook barley up to 2 days in advance. Refrigerate until ready to use. Add to pot in step 7 above. Or, use another whole grain you have made in advance, like brown rice.
  • When doubling this recipe, do not double cayenne pepper unless you prefer a very spicy dish.
  • For a vegetarian option, use cooked or canned pinto or black beans, rinsed and drained, in place of meat.

المصدر: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit

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