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Nutritional Information
Calories 302
Fat 5.1g
Cholesterol 65mg
Sodium 491mg
Carbohydrates 42.8g
Fiber 3.0g
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Smothered Chicken & Barley
Ingredients
1 teaspoon ground cumin (spice rack end of aisle #11)
3/4 teaspoon chili powder (spice rack end of aisle #11)
1/2 teaspoon salt (aisle #11)
1/2 teaspoon ground cinnamon (spice rack end of aisle #11)
1/2 teaspoon dried mint flakes(spice rack end of aisle #11)
1/8 teaspoon garlic powder (spice rack end of aisle #11)
1/8 teaspoon ground red pepper (spice rack end of aisle #11)
6 skinless chicken thighs, approximately 4 ounces each (service meat department)
1/2 teaspoon vegetable oil (aisle #11)
Pam cooking spray (aisle #11)
1 1/2 cups chopped yellow onions (produce department)
1 cup chopped red bell pepper (produce department)
1 tablespoon low sodium soy sauce (aisle #8)
3 1/2 cups low salt chicken broth (aisle #8)
1 1/4 uncooked pearl barley (aisle # 8 in dried beans section)
1 14.5oz can of diced tomatoes, drained (aisle #7)
3 tablespoons chopped green onions, scallions (produce department)
Directions
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1. Combine the first 7 ingredients in a small bowl.
2. Rub chicken with half of above spice mixture.
3. Heat oil in a large non-stick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken form the skillet.
4. Re coat skillet with cooking spray; add chopped onion, bell pepper and soy sauce. Cook over medium-high heat or until vegetables are lightly browned.
5. Add broth, barley, tomatoes and remaining spice mixture.Stir well.
6. Add the chicken into the skillet, nestling into vegetable mixture. Bring to a boil.; cover and reduce heat and simmer for 55 minutes or until chicken is done.
7. Let stand when done for 15 minutes. Sprinkle with green onions and serve.
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Servings
Serves 6
Time To Cook
Preparation Time: 15 minutes.
Cooking Time: 1 hour oven time
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