Spicy Tomato and Bean Barley Bake (Low Fat and Healthy)

100 mins (prep 10, cooking 90)
11 ingredients
4 servings
I have become a real fan of pearl barley over the last year or so of trying move to a healthier way of eating. Now and then I play around to see if I can do something new with it because I really think it is an underused food item. Particularly as it low fat and the sort of slow burning carb that is great for those of us trying to control our insulin. For this recipe I used a mild chili powder because but I am a spice wimp. So, if your family likes things hotter go for a medium or even a hot strength chili powder.

Categories:  stew , pasta,-rice-and-grains , tomato , comfort-food , taste~mood , spicy , <-4-hours , one-dish-meal , diabetic , time-to-make , european , main-dish , grains , beans , inexpensive , vegetarian , vegetable , english ,
Share on Newzsocial



Serving Size (221.88 g)
Servings 4
Amount per Serving
Calories 136.2 Calories from Fat 57.06
% Daily Value *
Total Fat 6.34g 39.02%
Saturated Fat 3.83g 76.53%
Trans Fat 0.0g %
Cholesterol 18.6mg 24.81%
Sodium 210.52mg 35.09%
Total Carbohydrate 13.3g 17.74%
Dietary Fiber 3.9 g 62.4%
Sugars 5.59 g %
Protein 8.4g 67.21%
Vitamin A 8599.91IU% Vitamin C 4.99mg%
Calcium 176.94mg% Iron 1.45mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
pearl barley, pinto beans, vegetable juice, mild chili powder, fat free