Vegetable & Barley Chili

By AnnaMaria507

Calories: 194
Fat: 1 g (<1 g sat)
Protein: 8 g
Carb: 40 g
Cholesterol: 0
Fiber: 9 g
Sodium: 397 mg.
Diabetic exchange: 2 veg, 1 starch

Ingredients

• 1/3 cup quick-cooking pearl barley
• 1 clove garlic, minced
• 1 small onion, finely chopped
• 2 medium tomatoes, coarsely chopped
• 2 cups frozen Italian-style vegetables
• 1 can (8 oz) no-salt-added tomato sauce
• 1 can (5-1/2 oz) low-sodium vegetable juice
• 1-1/2 tsp chili powder
• 1/2 tsp crushed dried oregano
• 1/4 tesp ground cumin
• 1/4 plus 1/8 tsp salt
• 1/8 tsp black pepper
• 1/8 tsp red pepper flakes

Details

Servings 3

Preparation

Step 1

1. Bring 2/3 sup water to a boil in small saucepan. Add barley; stir. Cover. Reduce heat. Simmer 10 minutes or until tender. Remove from heat. Set aside, covered, 5 minutes. Drain any remaining liquid.
2. Meanwhile, coat large nonstick skillet with cooking spray. Add garlice and onion. Cook over medium-high heat 5 minutes or until tender. Add tomatoes. Cook over medium heat 2-3 minutes oruntil pulpy. Stir in frozen vegetables. Cook 2-3 minutes or until heated through, stirring occasionally.
3. Add drained barley, tomato sauce, vegetable juice, chili powder, oregano, cumin, salt, black pepper and red pepper flakes. Cover. Simmer 10 minutes.