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Cajun Barley Stew

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  • Prep Time 15 min
  • Total Time 35 min
  • Servings 4
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Smooth beans and barley stew dinner ready in just 35 minutes! Perfect if you love French cuisine!

Ingredients

2
teaspoons vegetable oil
1
large onion, chopped (1 cup)
1
medium stalk celery, chopped (1/2 cup)
1/2
cup uncooked quick-cooking barley
5
cups tomato juice
1
to 2 teaspoons Cajun or Creole seasoning
2
cans (15 to 16 oz each) great northern or navy beans, drained, rinsed
1/4
cup chopped fresh parsley

Directions

  • 1 In 12-inch skillet, heat oil over medium-high heat. Add onion and celery; cook, stirring occasionally, until crisp-tender.
  • 2 Stir in remaining ingredients except parsley. Heat to boiling. Reduce heat to low; cover and simmer about 20 minutes or until barley is tender. Stir in parsley.

Expert Tips

Quick-cooking barley is a super time-saver--it cooks in less than half the time of regular barley. If Cajun or Creole seasoning isn't available, use 2 teaspoons chili powder, 1/2 teaspoon salt and 1/4 teaspoon pepper.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
460
Calories from Fat
30
% Daily Value
Total Fat
3 1/2g
5%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
1260mg
53%
Potassium
1900mg
54%
Total Carbohydrate
83g
28%
Dietary Fiber
18g
71%
Sugars
14g
Protein
23g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
50%
50%
Calcium
20%
20%
Iron
50%
50%
Exchanges:
3 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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