Cooking at Home - Barley Jambalaya

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Sunday, October 21, 2018

Makes:   6 Servings 

Prep time: 25 minutes

Cook time: 1 hour

Ingredients

  • 1 cup instant pearl barley
  • 4 cups water
  • 2 whole bay leaves
  • 3 medium onions
  • 4 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 (no salt added)
  • 1 teaspoon salt
  • 1/2 teaspoon ground cayenne pepper
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon ground black pepper

Directions

In Advance

  1. In a colander, rinse barley under cold water.
  2. In a medium potover 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.

Preparation

  1. Peel, rinse, and dice onions. Rinse and dice celery and pepper. Peel and mince garlic.
  2. In a large potover medium-high heat, heat oil.
  3. Add onions, celery, pepper, and garlic to pot. Mix well. Cook until veggies are soft, about 5 minutes.
  4. Add ground turkey. Cook until internal temperature registers 165 degF on a food thermometer, about 5 minutes more.
  5. Add tomatoes and their juices. Bring to a simmer.
  6. Add spices. Stir to combine. Cover and reduce heat. Cook at a low simmer for 15 minutes.
  7. Add cooked barley to the mixture. Stir to combine. Add more water or broth, if needed. Cook over low heat to blend flavors, about 5-10 minutes more.
  8. Remove bay leaves and serve.

Chef's Notes:

  1. To save time, cook barley up to 2 days in advance. Refrigerate until ready to use. Add to pot in step 7. Or, use another whole grain you have made in advance, like brown rice.
  2. When doubling this recipe, do not double cayenne pepper unless you prefer a very spicy dish.
  3. For a vegetarian option, use cooked or canned pinto or black beans, rinsed and drained, in place of meat.

Source: Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

Nutrition Information

Nutrients Amount

Calories 230 

Total Fat 5 g

Saturated Fat 1 

Cholesterol 15 mg

Sodium 440 mg

Total Carbohydrate 41 g

Dietary Fiber 9 g

Total Sugars 9 g

Added Sugars included 0 g

Protein 9 g

Vitamin D 0 mcg

Calcium 80 mg

Iron 3 mg

Potassium 549 mg