|Vegetable oil||2 Teaspoon|
|Pearl barley||1⁄2 Cup (8 tbs)|
|Water||2 3⁄4 Cup (44 tbs)|
|Quick cooking brown rice||1 Cup (16 tbs)|
|Chili powder||1 Tablespoon|
|Canned tomato sauce||15 Ounce (1 Can)|
|Canned no salt added stewed tomatoes||8 Ounce, with juice (1 Can)|
|No salt added stewed tomatoes||8 Ounce (1 Can With Their Juice)|
|Canned red kidney beans||1 Pound, drained, rinsed (1 Can)|
|Frozen corn kernels||10 Ounce, thawed and drained (1 Package)|
|Ground red pepper||1⁄4 Teaspoon (Cayenne)|
|Shredded sharp cheddar cheese||3 Ounce (3/4 Cup)|
|Shredded medium sharp cheddar cheese||3 Ounce|
|Pumpkin seeds||2 Tablespoon|
Heat the oil in a large saucepan over moderate heat for 1 minute.
Stir in the barley and cook, uncovered, stirring often, for 2 minutes.
Add the water and bring to a boil, then adjust the heat so that the water bubbles gently, cover, and cook for 15 minutes.
Raise the heat to moderate and add the rice and chili powder.
Return to a boil, cover, and cook for 5 minutes.
Stir in the tomato sauce, tomatoes, beans, corn, and red pepper, and bring to a boil again.
Adjust the heat so that the mixture bubbles gently, cover, and cook for 10 minutes or until the rice and barley are tender.
Sprinkle each serving with the cheese and, if desired, the pumpkin seeds.
Serving size: Complete recipe
Calories 2677 Calories from Fat 748
% Daily Value*
Total Fat 84 g129.7%
Saturated Fat 37.2 g186.1%
Trans Fat 0 g
Cholesterol 167.1 mg55.7%
Sodium 5027.1 mg209.5%
Total Carbohydrates 389 g129.7%
Dietary Fiber 60.6 g242.6%
Sugars 59.8 g
Protein 105 g210.5%
Vitamin A 221% Vitamin C 145.4%
Calcium 171.6% Iron 100.3%
*Based on a 2000 Calorie diet