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


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