Jollof Barley Casserole

"Jollof rice is a West African casserole of rice and various meats." --Nikolina Jonah, Frankfort, KY

Yield: 8 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 369
  • Calories from fat: 21%
  • Fat: 8.5g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.6g
  • Protein: 35.5g
  • Carbohydrate: 37.5g
  • Fiber: 8g
  • Cholesterol: 102mg
  • Iron: 3.2mg
  • Sodium: 434mg
  • Calcium: 44mg

Ingredients

  • 1 1/2 teaspoons paprika
  • 3/4 teaspoon salt
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon freshly ground black pepper
  • 1 pound skinless, boneless chicken thighs, cut into (2-inch) pieces
  • 1 pound veal stew meat
  • Cooking spray
  • 1 1/2 cups finely chopped onion
  • 1 cup finely chopped green bell pepper
  • 3/4 teaspoon dried thyme
  • 1/4 teaspoon ground red pepper
  • 1 bay leaf
  • 1 1/2 cups uncooked pearl barley
  • 2 1/2 cups fat-free, less-sodium chicken broth
  • 1 cup finely chopped tomato
  • 1 (10-ounce) can no-salt-added tomato puree

Preparation

  1. Preheat oven to 350°.
  2. Combine first 4 ingredients in a small bowl. Sprinkle chicken and veal evenly with 1 3/4 teaspoons spice mixture. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add chicken and veal to pan; cook 5 minutes, turning to brown on all sides. Remove chicken mixture from pan; keep warm.
  3. Decrease heat to medium. Add onion and bell pepper to pan; cook 5 minutes, stirring frequently. Add remaining spice mixture, thyme, red pepper, and bay leaf to pan; cook 1 minute, stirring occasionally. Add barley; cook 1 minute, stirring constantly. Add broth and remaining ingredients; bring to a boil. Stir in chicken mixture. Cover and simmer 10 minutes, stirring occasionally.
  4. Bake at 350° for 1 hour or until barley is tender. Let stand 10 minutes; discard bay leaf.
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