Health

Barley-Stuffed Poblanos

Barley-Stuffed-Poblanos Romulo Yanes

Ingredients

  • 3 tablespoons olive oil, divided
  • 1 large onion, diced
  • 1 1/2 cups barley, soaked overnight and drained
  • 1 bunch kale, thick stems removed, leaves chopped
  • 1 1/8 teaspoons chili powder, divided
  • 3 garlic cloves, minced
  • 1 (28-ounce) can whole peeled tomatoes, crushed
  • 1/4 teaspoon kosher salt
  • 6 large poblano peppers
  • 2 ounces reduced-fat white cheddar, grated (1/2 cup)
  • 3 slices reduced-fat Monterey Jack cheese, halved
  • 1/2 cup crumbled pasteurized queso fresco

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.


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  • Indulge in these fiber-packed Barley-Stuffed Poblanos for your dinner tonight. You'll get more than one-third of your daily fiber in a serving of these stuffed poblanos. Plus your metabolism will get a kick from the chili powder in the recipe.
  • Yield: Makes 6 servings (serving size: 1 pepper plus 1/2 cup sauce)

Nutritional Information

Calories per serving: 382
Fat per serving: 12.3g
Saturated fat per serving: 3.8g
Monounsaturated fat per serving: 6.1g
Polyunsaturated fat per serving: 1.4g
Protein per serving: 15g
Carbohydrate per serving: 58g
Fiber per serving: 13g
Cholesterol per serving: 14mg
Iron per serving: 4mg
Sodium per serving: 429mg
Calcium per serving: 298mg

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.