Jollof Barley Casserole
Try something international this holiday season! Jollof is a West African dish that consists of rice baked with tomato paste, onions, red pepper, and any number of spices, meats and vegetables. This healthy version uses barley instead of rice to increase the fiber, which is good for your heart. Barley is an affordable whole grain with a great chewy texture. Jollof is a popular Kwanzaa dish, which is an African-American celebration of heritage and culture. Serve with the collard greens recipe on the back of this page.
Ingredients (serves 4-6 portions)- 1 tablespoon vegetable oil
- 1 1/2 teaspoons paprika
- 1/2 teaspoon black pepper
- 3/4 teaspoon thyme
- 1 pound boneless, skinless, chicken thighs, cut into 2-inch pieces
- 1 small onion, chopped
- 1 green pepper, chopped
- 4 celery sticks, chopped
- 1 bay leaf
- 1/2 teaspoon red pepper flakes
- 1 1/2 cups pearl barley
- 3 cups low-sodium chicken broth
- 1 chopped tomato
- 1 1/4 cup tomato puree
Preparation1. Preheat oven to 350 degrees.
2. Heat oil in a soup pot. Toss chicken pieces with spices in medium bowl.
3. Add chicken to pot and cook over medium-high heat, stirring often, for about 5 minutes. Remove chicken and place on a plate.
4. Add peppers, onions, and celery. Cook over medium heat for about 5 minutes, until soft.
5. Add bay leaf, red pepper, and barley, cook, stirring constantly for one minute.
6. Add broth, tomatoes, and puree. Bring to a boil and add chicken. Cover and reduce heat, simmer for 10 minutes.
7. Bake, covered with foil or a lid, at 350 degrees for 45 minutes or until barley is tender. Let stand 10 minutes. Discard bay leaf and enjoy!
This information is per serving.
Calories from Fat 70
Total Fat 8g
Saturated Fat 2
Trans Fat 0g
Total Carbohydrate 59g
Dietary Fiber 13g