SMOTHERED CHICKEN AND BARLEY
* Exported from MasterCook *
SMOTHERED CHICKEN AND BARLEY
Recipe By :Cooking Light
Serving Size : 6 Preparation Time :0:00
Categories : Electric skillet Thighs
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes
1/8 Teaspoon garlic powder
1/8 teaspoon ground red pepper
6 skinless chicken thighs
1/2 teaspoon olive oil
cooking spray
1 1/2 cups onon — chopped
1 cup red bell pepper — chopped
1 tablespoon low-sodium soy sauce
3 1/2 cups fat-free chicken broth
1 1/4 cups uncooked pearl barley
1 14.5 oz. can diced tomatoes — drained
6 tablespoons green onions — chopped
1. Combine the first 7 ingredients in a small bowl, and rub chicken with
half of the spice mixture.
2. Heat oil in a large nonstick 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 from the skillet.
3. Recoat skillet with cooking spray; add chopped onion, bell pepper, and
soy sauce. Cook over medium-high heat 3 minutes or until vegetables are
lightly browned. Add broth, barley, tomatoes, and remaining spice mixture,
and stir well. Add chicken to skillet, nestling into vegetable mixture.
Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken
is done. Let stand 15 minutes. Sprinkle with green onions.
Yield: 6 servings (serving size: 1 chicken thigh, 1 cup barley mixture, and
1 tablespoon green onions.
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Per Serving (excluding unknown items): 260 Calories; 4g Fat (13.5% calories
from fat); 19g Protein; 38g Carbohydrate; 8g Dietary Fiber; 57mg
Cholesterol; 352mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1
Vegetable; 0 Fat.
NOTES : POINTS PER SERVING: 5
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0