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Barley: Smothered Chicken and Barley
posted by Terrytx 04-11-101 6:54 AM
* Exported from MasterCook *
Smothered Chicken and Barley
l tsp ground cumin
3/4 tsp chili powder
l/2 tsp salt
l/2 tsp ground cinnamon
l/2 tsp dried mint flakes
l/8 tsp garlic powder
l/8 tsp ground red pepper
6 4-oz chicken thighs, skinned
l/2 tsp vegetable oil
cooking spray
l l/2 c. chopped onion
l c chopped red bell pepper
l Tbs low-sod. soy sauce
3 l/2 c low-salt chicken broth
l l/4 c uncooked pearl barley
l l4.5-oz can diced tomatoes, drained
6 Tbs chopped green onions
Combine the first 7 ingredients in small bowl, rub chicken with half of spice mix.
Heat oil in large nonstick skillet coated w/cooking spray over medium-high heat. Add chicken, cook l minute on each side until browned. Remove chicken from pan.
Recoat skillet with spray, add onion, pepper, soy sauce--cook over med-high 3 minutes until vegetables are lightly browned. Add broth, barley, tomatoes, and rest of spice mixture, stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil, cover, reduce heat, simmer 55 minutes or until chicken is done. Let stand l5 minutes. Sprinkle with green onions.
Serves 6 (l thigh, l cup barley mixture, l Tbs green onions)
302 cal, 5.l g fat, 22.3 g protein, 42.8 carbs, 9.2 g fiber, 65 mg chol, 2.9 mg iron, 49l sodium, 57 mg calc
