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    Smothered Chicken and Barley

    Cooking Light-Jan/Feb/98

    List of Ingredients

    • l teaspoon ground cumin
    • 3/4 teaspoon chili powder
    • l/2 teaspoon salt
    • l/2 teaspoon ground cinammon
    • l/2 teaspoon dried mint flakes
    • l/8 teaspoon garlic powder
    • l/8 teaspoon ground red pepper
    • 6 (4-ounce) chicken thighs, skinned
    • l/2 teaspoon vegetable oil
    • cooking spray
    • l l/2 cup chopped onion
    • l cup chopped red bell pepper
    • l tablespoon low-sodium soy sauce
    • 3 l/2 cups low-salt chicken broth
    • l l/4 cups uncooked pearl barley
    • l (l4.5-ounce) can diced tomatoes, drained
    • 6 Tablespoons chopped green onions


    1. Combine the first 7 ingredients in small bowl, rub chicken with half of spice mix.
    2. Heat oil in large nonstick skillet coated with cooking spray over medium-high heat. Add chicken, cook l minute on each side til browned. Remove chicken from pan.

    3. Recoat skillet with spray, add onion, pepper, soy sauce; cook over medium-high 3 minutes or 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.

    4. serves 6 (l thigh, l cup barley mixture, l Tablespoon green onions)

    5. 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




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