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How to Make Flan
Peruvian Arroz con Pollo
lb extra-lean (at least 90%) ground beef
medium onion, chopped (1/2 cup)
cups beef broth
cup uncooked barley
teaspoons chopped fresh or 1/2 teaspoon dried oregano leaves
can (14.5 oz) whole tomatoes, undrained
can (8 oz) sliced water chestnuts, undrained
cups frozen mixed vegetables
Heat oven to 350°F. Spray 10-inch nonstick skillet with cooking spray. Add beef and onion; cook in skillet over medium heat 7 to 8 minutes, stirring occasionally, until beef is brown; drain.
In ungreased 3-quart casserole, mix beef mixture and remaining ingredients except frozen vegetables, breaking up tomatoes.
Cover; bake 30 minutes. Stir in frozen vegetables. Cover; bake 30 to 40 minutes longer or until barley is tender.
One cup of cooked barley packs about 6 grams of fiber. This virtually fat-free whole grain also contains complex carbohydrates, B vitamins and protein. Look for hulled barley in your coop and you can use that, too.
Calories from Fat
% Daily Value
% Daily Value*:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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