Barley-Stuffed Poblanos

Photo: Romulo Yanes
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)
Total time: 1 Hour, 5 Minutes

Recipe Time

Prep: 10 Minutes
Cook: 55 Minutes
Total: 1 Hour, 5 Minutes

Nutritional Information

Calories 382
Fat 12.3 g
Satfat 3.8 g
Monofat 6.1 g
Polyfat 1.4 g
Protein 15 g
Carbohydrate 58 g
Fiber 13 g
Cholesterol 14 mg
Iron 4 mg
Sodium 429 mg
Calcium 298 mg

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.

Sarah Copeland,

Health

April 2012
My Notes

Only you will be able to view, print, and edit this note.

Add Note