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Lunch: Barley Hoppin' John with Turkey Kielbasa
It?s a good luck tradition to eat black-eyed peas on New Year?s Day. Why stop there? Enjoy this hearty take on Hoppin? John any day of the year!
This recipe includes superfoods such as:
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2 tsp olive oil
1 medium onion, diced
1 red bell pepper, seeded and diced
2 cloves garlic, minced
8 oz turkey kielbasa, diced
1 cup low-sodium, fat-free chicken broth
1/4 tsp crushed red pepper flakes (or to taste)
1/2 tsp ground black pepper
1 (15.5-oz) can black-eyed peas, drained and rinsed
1 cup cooked barley (see Note)
2 scallions, thinly sliced (green and white parts)
Instructions
Add oil to a large sauté pan over medium heat. Add onion, bell pepper and garlic. Sauté for 5 minutes. Add kielbasa and sauté another 2 minutes.
Add broth, red pepper flakes, ground black pepper and black-eyed peas. Bring to a boil then reduce to a low simmer. Simmer for 7 minutes. Stir in cooked barley and simmer 2 more minutes.
Top with sliced scallions.
Note: To bulk cook barley, add 11 oz dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Chef Tip: This dish typically is made with white rice, but using barley adds more fiber and an interesting texture.
Recipe Cost: $7.22
Choices: 1 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein
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Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 190 kcal | ||
| Fat 5 g | ||
| Carbohydrate 25 g | ||
| Protein 12 g | ||
| Cholesterol 20 mg | ||
| Saturated Fat 1 g | ||
| Sodium 450 mg | ||
| Sugar 5 g | ||
| Fiber 6 g | ||
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