Barley Jambalaya
Táplálkozási Tények (adagonként)
Az értékek adagonként értendők · Adagméret: One Serving: 1.5 Cups
279
Kalória
9g
Fehérje
51g
Szénhidrátok
6g
Zsír
10g
Rost
8g
Cukor
443mg
Nátrium
Telített zsír 1 g · Koleszterin 14 mg
A gyűrűk egy adagot mutatnak egy 2000 kalóriás referencianap arányában. A Nutrola appban a saját céljaid szerint telnek.
Összetevők
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
Utasítások
- 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.
Megjegyzések
- •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.
Forrás: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
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