Mexican Barley Pilaf

1. Spray medium saucepan with cooking spray and place over medium heat. Add onions, garlic and jalapenos, if using. Cook, stirring, for 5 minutes.

2. Add barley and tomatoes and cook for 3 minutes. Stir in chili powder, cumin and salt. Add water and bring to a boil.

3. Reduce heat to low, cover and simmer for 40 minutes. Remove from heat and let stand 10 minutes.

4. Add black beans and cilatro; toss to combine. Let stand for 5 minutes to warm beans. Serve warm.

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Nutrient	Quantity
Total fats	10.5017 g
Protein	123.72 g
Carbohydrates	469.9923 g
Energy	2396.5581 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.4116 g
Water	1041.673 g
Aspartic acid	13.7275 g
Calcium, Ca	785.199 mg
Lutein + zeaxanthin	399.5868 g
Fiber, total dietary	108.7901 g
Fatty acids, total saturated 22:0	0.0023 g
Fatty acids, total trans-polyenoic 13:0	0.0011 g
Carotene, beta	1670.1308 g
Niacin	20.1469 mg
Vitamin A, RAE	156.618 g
Arginine	7.333 g
Riboflavin	1.3011 mg
Tocopherol, beta	0.0129 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0219 g
Fatty acids, total saturated 20:1	0.0051 g
Glutamic acid	21.706 g
Stigmasterol	0.12 mg
Sodium, Na	212.9573 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0165 g
Total lipid (fat)	10.5017 g
Manganese, Mn	8.1124 mg
Fructose	2.287 g
Proline	6.6403 g
Fatty acids, total saturated 16:0	2.169 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0012 g
Sucrose	1.6148 g
Choline, total	412.2616 mg
Sugars, total	28.3206 g
Serine	6.293 g
Fatty acids, total saturated 10:0	0.001 g
Fatty acids, total saturated 18:0	0.1629 g
Vitamin B-6	2.3534 mg
Selenium, Se	93.1038 g
Ash	21.5061 g
Fatty acids, total saturated 18:1 undifferentiated	1.3179 g
Pantothenic acid	6.1512 mg
Phenylalanine	6.5468 g
Beta-sitosterol	0.08 mg
Copper, Cu	5.0576 mg
Betaine	0.2694 mg
Thiamin	4.7183 mg
Methionine	1.8896 g
Iron, Fe	31.5817 mg
Carbohydrate, by difference	469.9923 g
Phosphorus, P	2183.5499 mg
Folate, total	2116.9082 g
Tocopherol, gamma	0.139 mg
Fatty acids, total saturated 4:0	0.0001 g
Lycopene	0.8505 g
Alanine	5.0164 g
Valine	6.2381 g
Fatty acids, total saturated 18:2 undifferentiated	3.1062 g
Glycine	4.6859 g
Carotene, alpha	279.2212 g
Glucose (dextrose)	3.2665 g
Fatty acids, total saturated 14:0	0.0311 g
Zinc, Zn	21.5927 mg
Isoleucine	5.1673 g
Tocopherol, delta	0.0002 mg
Fatty acids, total saturated 12:0	0.0098 g
Fatty acids, total polyunsaturated	4.5177 g
Tocotrienol, gamma	0.1154 mg
Leucine	9.3534 g
Tocotrienol, alpha	0.19 mg
Vitamin A, IU	3221.5281 IU
Folate, DFE	2116.9082 g
Tryptophan	1.5405 g
Vitamin C, total ascorbic acid	73.8339 mg
Phytosterols	28.9895 mg
Fatty acids, total polyunsaturated 16:1 c	0.0001 g
Fatty acids, total polyunsaturated 18:1 c	0.1267 g
Fatty acids, total saturated 20:0	0.0023 g
Fatty acids, total saturated 6:0	0.0005 g
Tyrosine	3.41 g
Vitamin K (phylloquinone)	72.4793 g
Fatty acids, total saturated	2.4211 g
Histidine	3.2495 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0006 g
Fatty acids, total monounsaturated	1.3871 g
Threonine	4.9202 g
Folate, food	2116.9082 g
Fatty acids, total polyunsaturated 17:0	0.0006 g
Cryptoxanthin, beta	151.3938 g
Vitamin E (alpha-tocopherol)	3.7434 mg
Magnesium, Mg	1001.8838 mg
Lysine	7.6582 g
Potassium, K	8176.2506 mg
Cystine	1.559 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sea salt	1 teaspoon	0	0	0
Tomato	2	56.58	12.546	0.492
Water	2.5 cups	0	0	0
cilantro	0.25 cup	0.92	0.1468	0.0208
Garlic Clove	1	4.47	0.9918	0.015
jalapeño	1 teaspoon	0.5438	0.1219	0.0069
chili powder	1.5 1/2	11.421	2.0129	0.5783
cumin	1 teaspoon	7.875	0.929	0.4677
yellow onion	1	64	14.944	0.16
pearl barley	1 cup	704	155.44	2.32
black bean	16 ounces	1546.7483	282.8599	6.441
nonstick cooking spray	0	0	0	0