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Prep Time:15 minsTotal Time:15 minsServings:2Yield:2 servingsJump to Nutrition Facts
Prep Time:15 minsTotal Time:15 minsServings:2Yield:2 servings
Prep Time:15 mins
Prep Time:
15 mins
Total Time:15 mins
Total Time:
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2teaspoonscanola oil¼cupchopped red bell pepper2chopped scallions, whites and greens separated½teaspoonground cumin¾cuprinsed canned low-sodium black beans½cupcooked barley½cuplow-sodium chicken broth or vegetable broth⅛teaspoonsalt⅛teaspoonhot sauce1cupwater, divided1teaspoondistilled white vinegar, divided2large eggs, divided2tablespoonsshredded pepper Jack cheese½avocado, sliced2tablespoonscoarsely chopped fresh cilantro
Cook Mode(Keep screen awake)
Ingredients
2teaspoonscanola oil
¼cupchopped red bell pepper
2chopped scallions, whites and greens separated
½teaspoonground cumin
¾cuprinsed canned low-sodium black beans
½cupcooked barley
½cuplow-sodium chicken broth or vegetable broth
⅛teaspoonsalt
⅛teaspoonhot sauce
1cupwater, divided
1teaspoondistilled white vinegar, divided
2large eggs, divided
2tablespoonsshredded pepper Jack cheese
½avocado, sliced
2tablespoonscoarsely chopped fresh cilantro
DirectionsHeat oil in a medium skillet over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, until softened, 1 to 2 minutes. Add beans, cooked barley, broth, and salt. Cook until most of the liquid is absorbed, 3 to 5 minutes. Stir in scallion greens and hot sauce. Divide between 2 bowls.Place 1/2 cup water and 1/2 tsp. vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon, pat dry and place atop the bean mixture in 1 bowl. Repeat with the remaining 1/2 cup water, 1/2 tsp. vinegar, and egg.Top each bowl with 1 Tbsp. cheese and 1/4 avocado. Sprinkle with cilantro, if desired.TipsTo make ahead: Prepare beans and barley (Step 1) up to 3 days ahead and refrigerate. Reheat in the microwave and continue with Step 2.Originally appeared: Diabetic Living Magazine, Summer 2020
Directions
Heat oil in a medium skillet over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, until softened, 1 to 2 minutes. Add beans, cooked barley, broth, and salt. Cook until most of the liquid is absorbed, 3 to 5 minutes. Stir in scallion greens and hot sauce. Divide between 2 bowls.Place 1/2 cup water and 1/2 tsp. vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon, pat dry and place atop the bean mixture in 1 bowl. Repeat with the remaining 1/2 cup water, 1/2 tsp. vinegar, and egg.Top each bowl with 1 Tbsp. cheese and 1/4 avocado. Sprinkle with cilantro, if desired.TipsTo make ahead: Prepare beans and barley (Step 1) up to 3 days ahead and refrigerate. Reheat in the microwave and continue with Step 2.
Heat oil in a medium skillet over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, until softened, 1 to 2 minutes. Add beans, cooked barley, broth, and salt. Cook until most of the liquid is absorbed, 3 to 5 minutes. Stir in scallion greens and hot sauce. Divide between 2 bowls.
Place 1/2 cup water and 1/2 tsp. vinegar in a microwave-safe small bowl. Carefully crack 1 egg into the water so it is completely submerged. Cover with a microwave-safe plate and microwave on High until the egg white is firm and the yolk is still somewhat runny, about 1 minute. (If necessary, continue to microwave, checking every 10 seconds.) Remove the egg with a slotted spoon, pat dry and place atop the bean mixture in 1 bowl. Repeat with the remaining 1/2 cup water, 1/2 tsp. vinegar, and egg.
Top each bowl with 1 Tbsp. cheese and 1/4 avocado. Sprinkle with cilantro, if desired.
Tips
To make ahead: Prepare beans and barley (Step 1) up to 3 days ahead and refrigerate. Reheat in the microwave and continue with Step 2.
Originally appeared: Diabetic Living Magazine, Summer 2020
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Nutrition Facts(per serving)364Calories20gFat32gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
