Black Beans and Barley

Prep time: 15 minutes

Start to finish: 35 minutes

Ease of preparation: easy

Quick-cooking barley replaces rice in this classic Caribbean combo. Barley is rich in soluble fiber and makes a good whole-grain choice because it is digested slowly, leaving you feeling satisfied longer.

Makes 4 servings, 1 cup each

Ingredients:

2 teaspoons canola oil
1 medium onion, chopped
1/2 red bell pepper, chopped
2 cloves garlic, minced
1/4 teaspoon ground cumin
1 1/2 cups reduced-sodium chicken broth or vegetable broth
3/4 cup quick-cooking barley
1/2 teaspoon dried oregano
1 15 1/2 -ounce or 19-ounce can black beans, rinsed
2 tablespoons chopped fresh cilantro (optional)

Preparation:

Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and garlic; cook, stirring frequently, until onion is barely tender, about 5 minutes. Add cumin and cook for 30 seconds more.

Add broth, barley and oregan, increase heat and bring to a boil. Reduce heat to low, cover and simmer until the barley is tender and most of the liquid has been absorbed, about 10 minutes.

Gently stir in beans and heat through. Sprinkle with cilantro (if using) just before serving.

Per serving: 279 calories; 4 g fat (1 g sat, 1 g mono); 1 mg cholesterol; 49 g carbohydrate; 12 g protein; 13 g fiber; 384 mg sodium.

Nutrition bonus: 51% dv fiber, 32 mg vitamin c (50% dv), 4 mg iron (20% dv).