Barley-Stuffed Poblanos

Good to Know

This dish is fiber-packed—more than one-third of your daily amount. Your metabolism will get a kick from the chili powder, too.

Ingredients

Preparation

1. In a large saucepan, heat 1 tablespoon oil over medium heat. Add onion and cook until soft (5-7 minutes). Add barley and 3 3/4 cups water and cook until barley is tender (about 30 minutes). Stir kale and 1/8 teaspoon chili powder into barley until kale is wilted; mix in cheddar.

2. Meanwhile, in a heavy pot, heat remaining oil over medium heat. Add garlic and cook 3 minutes. Add tomatoes, remaining 1 teaspoon chili powder, and salt; bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce thickens (about 30 minutes). Turn heat to low; cover.

3. Preheat broiler with rack in middle position. Slice off stems from peppers to make a wide hole for stuffing; reserve stems. Using a small knife, carefully remove membranes and seeds. Stuff peppers tightly with barley mixture; return stem ends to top of peppers. Place in a large, broiler-proof baking dish; broil until peppers are charred and soft (20 minutes), turning once halfway through. Add tomato sauce to pan around peppers; cover each pepper with 1/2 slice Monterey Jack. Broil until cheese melts (1-2 minutes). Transfer peppers to plates with sauce; top each with 1 tablespoon plus 1 teaspoon queso fresco.

Nutrition Information

  • Calories per serving382
  • Fat per serving12.3
  • Saturated fat per serving3.8
  • Monounsaturated fat per serving6.1
  • Polyunsaturated fat per serving1.4
  • Protein per serving15
  • Carbohydrates per serving58
  • Fiber per serving13
  • Cholesterol per serving14
  • Iron per serving4
  • Sodium per serving429
  • Calcium per serving298