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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
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Rock 'm Sock 'm Chili

Source: National Barley Foods Council

Great chili flavored with barley and beans.

Nutrition Facts

Makes 8 servings
Amount Per Serving

Calories	224.6

Total Carbs	14.9 g

Dietary Fiber	3.1 g

Sugars	3.3 g

Total Fat	10.2 g

Saturated Fat	4.3 g

Unsaturated Fat	1.0 g

Potassium	228.2 mg

Protein	16.9 g

Sodium	270.3 mg

Dietary Exchanges 10.2 Fat, 1.0 Vegetables, 1.8 Meat, 0.6 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

2.0
2 tsp vegetable oil 1.0
1 lb lean ground beef (10% fat) 1.0
1 cup fresh chopped onion 0.5
0 1/2 cup barley, pearl 28.0
28 oz canned unsalted diced tomatoes 1.0
1 cup tap water 1.0
1 tbsp chili powder 0.5
0 1/2 tsp salt 30.0
30 oz canned pinto beans 0.5
0 1/2 cup shredded cheddar cheese

Directions

Heat oil in Dutch oven or heavy 4 to 5-quart pan over medium heat.
Add ground beef and onion.
Cook, stirring frequently, until beef is no longer pink.
Add barley, tomatoes, water, chili powder and salt.
Cover and cook 30 minutes over medium-low heat.
Add undrained beans (if desired) and continue to cook 15 to 20 minutes to blend flavors and finish cooking barley.
Serve in bowls topped with grated cheese.