Perfect in the cooler months, this is a complete meal in one dish, with all the nutrients you require. If you don’t have ground turkey, use ground chicken, lean beef or soy meat substitute. Feel free to use any bean of your choice. If you like a smoother texture, pulse it in the food processor.
1. Spray a large non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the onion and garlic and sauté until browned, about 5 to 8 minutes.
2. Add the turkey and break it up with the back of a wooden spoon; sauté until it’s no longer pink, about 8 minutes. Add the tomatoes and juice, stock, barley, peppers, basil, oregano, bay leaves, beans and tomato paste to the pan. Break up the tomatoes and bring to a boil. Simmer uncovered for 30 minutes, or until the barley is tender. Remove the bay leaves.
3. Garnish each serving with green onion, cheese, sour cream and parsley.
2 tsp vegetable oil
2 bay leaves
1 cup black-eyed beans or black beans, drained and rinsed
2 tsp crushed fresh garlic
1 1/2 cups chicken stock
1/3 cup chopped green onion
1/3 cup shredded light aged cheddar cheese
2 tsp dried basil
1/4 cup chopped fresh parsley or basil
1 cup chopped onion
2 Tbsp tomato paste
1 can (19 oz) whole tomatoes with juice
1 lb lean ground turkey
1/4 cup pearl barley
1/4 cup low-fat sour cream
1 Tbsp seeded and minced jalapeño pepper
1 tsp dried oregano
Nutritional Analysis per Serving
Protein 27 g
Saturated Fat 2.6 g
Carbohydrates 28 g
Cholesterol 67 mg
Sodium 365 mg
Fiber 9.5 g
Prep Time: 15 minutes
Cook Time: 43 minutes
Make Ahead: Prepare a day in advance and reheat, adding more stock if too thick. Freeze for up to 2 months.