Eating Well welcomes Mount Nittany Health Diabetes Network's Director, Rose Villarreal. The purpose of our Eating Well program is to share the how-to's of making a healthy dish, which can be easily made at home-- and to learn what makes it so nutritious and good for you.
1 onion, finely chopped
1 yellow bell pepper, seeded and diced
12 oz mushrooms, sliced
1 tbsp olive oil
1 -12 oz jar red chili cooking sauce
1 cup chicken stock, low sodium
1 - 12 oz jar tomato puree, no salt added
2 medium sweet potatoes, peeled and cut into -inch cubes
1 - 15 oz can black beans, no salt added
Non-fat greek yogurt, for garnish
Cilantro, chopped, for garnish
1. In a large pot, heat oil over medium heat. Add the onion, bell pepper, and mushrooms. Cook, stirring occasionally until softened, about 5 minutes. Add barley and stir well.
2. Add chili sauce, chicken stock, tomato puree, sweet potatoes, and black beans. Stir well. Bring to a boil, stir, and cover. Reduce heat and simmer for 1 - 1 hours, stirring occasionally, until barley and sweet potatoes are soft.
3. Serve in bowls. Garnish with dollop of yogurt and cilantro.
Makes 6 servings
Barbara Rolls will be on the show on Nov. 1 to demonstrate a volumetrics way of eating.