저녁보통

Barley Jambalaya

Name: Barley Jambalaya
Prep time: 25 min
Cook time: 60 min
Total time: 85 min
Yield: 6
Ingredients: 1 cup instant pearl barley; 4 cups water; 2 whole bay leaves; 3 medium onions; 2 small celery stalks; 1 cup diced green, red, yellow, or orange bell pepper; 2 medium cloves garlic; 1 tablespoon canola oil; 4 ounces ground turkey; 2 (14.5-oz) cans diced tomato; 1 teaspoon salt; 1/2 teaspoon ground cayenne pepper; 1 1/2 teaspoons dried oregano; 1 teaspoon ground black pepper

1 h 25 min6 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: One Serving: 1.5 Cups

279

칼로리

단백질

51g

탄수화물

지방

10g

식이섬유

당류

443mg

나트륨

포화지방 1 g · 콜레스테롤 14 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

메모

•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.

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

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