Barley and Black Bean Combo
ingredients
1 onion, chopped
1 green pepper, chopped
1 tsp. minced garlic
1/4 tsp. ground cumin
1 1/2 cups fat-free, low-sodium chicken or vegetable broth
3/4 cup quick-cooking barley
1 (15-oz.) can black beans, rinsed and drained
preparation
1. In a nonstick saucepot coated with nonstick cooking spray, sauté the onion, green pepper, and garlic over medium heat for 5 minutes or until tender. Add the cumin, broth, and barley.
2. Bring to a boil, then reduce heat to low and cook, covered, 10 to 15 minutes or until the barley is tender and the liquid is absorbed. Add the black beans, toss, and serve.
nutrition
Serves 8
Serving Size: a cup
Starch Exchanges 1.5
Amount Per Serving
Calories 105
Calories From Fat 7
Total Fat 1 g (Saturated Fat 0 g)
Cholesterol 0 mg
Sodium 177 mg
Carbohydrate 20 g (Dietary Fiber 5 g, Sugars 2 g)
Protein 5 g
