Good, low calorie, high fibre dish. I have substituted lean ground beef on occasion. If I use canned beans I will use a 19 oz can of drained black beans. Usually I prefer beans that I have prepared from dry.
1In a large nonstick pan sprayed with vegetable spray, heat the oil, then add the onion and garlic and sauté for 5 to 8 minutes or until the onions are browned.
2Add the turkey and sauté for 8 minutes until no longer pink. Add the tomatoes and juice, stock, barley, peppers, basil, oregano, bay leaves, beans and tomato paste, bring to a boil, and simmer uncovered for 30 minutes, or just until the barley is tender, breaking the tomatoes with the back of a wooden spoon.
Taste for seasoning.
3Garnish each serving with green onions, cheese, sour cream and parsley.
Protein 27 g
Net carbohydrates 28 g
Fat 11 g
Saturated fat 3.6 g
Cholesterol 67 mg
Sodium 165 mg
Fibre 9.5 g