SUSTAIN
Health Care by Food
Barley Jambalaya
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1.5 cups | 230 | 9g | 1g | 440mg | 41g | 9g | 0g |
This nutritious meal offers a balanced mix of grains, protein, and vegetables, making it perfect for a wholesome dinner.
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 cans (14.5 ounces each) no-salt-added diced tomatoes
1 teaspoon salt
½ teaspoon ground cayenne pepper
1½ teaspoons dried oregano
1 teaspoon ground black pepper
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
In a colander, rinse barley under cold water.
In a medium pot over high heat, bring barley, 4 cups of 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.
In a colander, drain barley. Set aside.
Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
In a large pot over medium-high heat, heat oil.
Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
Add ground turkey; be sure to re-wash hands after handling raw turkey. Cook until internal temperature registers 165 °F on a food thermometer, about 5 minutes more.
Add tomatoes and their juices. Bring to a simmer.
Add spices. Stir to combine. Cover and reduce heat. Simmer for 15 minutes.
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. Remove bay leaves and serve.