Barley Jambalaya
पोषण तथ्य (प्रति सेवा)
मान प्रति सेवा · परोसने की मात्रा: One Serving: 1.5 Cups
279
कैलोरी
9g
प्रोटीन
51g
कार्ब्स
6g
वसा
10g
फाइबर
8g
शर्करा
443mg
सोडियम
संतृप्त वसा 1 g · कोलेस्ट्रॉल 14 mg
रिंग एक सर्विंग को 2,000 कैलोरी के संदर्भ दिन के हिस्से के रूप में दिखाती हैं। Nutrola ऐप में ये आपके अपने लक्ष्यों के अनुसार भरती हैं।
सामग्री
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
निर्देश
- 1
In a colander, rinse barley under cold water.
- 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
In a colander, drain barley. Set aside.
- 4
Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
- 5
In a large pot over medium-high heat, heat oil.
- 6
Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
- 7
Add ground turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.
- 8
Add tomatoes and their juices. Bring to a simmer.
- 9
Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
- 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
Remove bay leaves and serve.
नोट्स
- •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.
स्रोत: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
Nutrola के AI-संचालित पोषण ट्रैकिंग ऐप का हिस्सा - हर रेसिपी में सत्यापित मैक्रोज़ होते हैं ताकि आप इसे एक टैप में लॉग कर सकें।
Nutrola के साथ हर भोजन ट्रैक करें
AI-संचालित फोटो स्कैनिंग के साथ इस रेसिपी को सेकंड में लॉग करें। आप जो कुछ भी खाते हैं उसके लिए सटीक मैक्रोज़ प्राप्त करें।
