CHK: Chicken and Barley Bake
Source of Recipe
"The Complete Whole Grains Cookbook," by Judith Finlayson
3 cups whole barley -- cooked
1 tablespoon olive oil
2 pounds bone-in chicken breasts -- cut into serving
-- size pieces, rinsed
-- and patted dry
1 teaspoon paprika -- (hot, sweet, or
-- smoked)
2 onions -- finely chopped
2 stalks celery -- diced
1 red bell pepper -- seeded and diced
1 green bell pepper -- seeded and diced
4 garlic cloves -- minced
3 anchovies -- minced
2 bay leaves
1/2 teaspoon salt
black pepper -- freshly ground
1/2 cup dry red wine
1 can tomatoes with juice -- (28 ounce size
-- no salt preferred)
1/2 cup dill -- freshly chopped
Preheat oven to 350 degrees F. Ready a 13 x 9-inch baking pan or dish.
1) In a skillet, heat oil over medium heat for 30 seconds. Add chicken, in batches skin side down, and cook until nicely browned, about 6 minutes. Turn skin side up and sprinkle with paprika. Arrange chicken in baking dish in one layer and set aside. Drain off all but 1 tablespoon fat from skillet.
2) Add onions, celery, bell peppers and garlic to the skillet and stir well. Reduce heat to low. Cover and cook until vegetables are softened, about 10 minutes. Increase heat to medium-high. Add anchovies, bay leaves, salt and black pepper to taste and cook, stirring, for 1 minute. Add wine and bring to a boil. Cook, stirring, until most of the liquid evaporates, about 2 minutes. Add
tomatoes with juice and cook, breaking up with a spoon, until mixture boils. Stir in cooked barley. Spoon over chicken.
3) Cover and bake in preheated oven until chicken is no longer pink, about 40 minutes. Remove and discard bay leaves. Sprinkle dill evenly over top.
SLOW COOKER METHOD:
Substitute 1 cup uncooked whole barley, rinse, for the cooked, and skinless bone-in chicken thighs for the breasts. Skip Step 1. Arrange chicken over bottom of slow cooker stoneware. Complete Step 2, but set the peppers aside in the refrigerator rather than softening them with the onions and add 2 cups reduced-sodium chicken stock or water to the skillet along with the tomatoes. Cover and cook on low for 5 hours or on high for 2 1/2 hours, until juices run clear when chicken is pierced with a fork. Add peppers to stoneware and stir well. Cover and cook on high for 20 minutes, until peppers are tender. Remove and discard bay leaves. Garnish with dill and serve.
Makes 6 servings
Each serving (1/6 of recipe) provides:
Calories 414, protein 32.0 g, carbohydrates 40.5 g, fat 14.4 g, dietary fiber 9.4 g, sodium 386 mg, cholesterol 78 mg
Diabetic Exchanges: 1 1/2 starch or carbohydrate, 2 vegetables, 3 medium-fat meat
Categories: Casseroles, Chicken, Diabetic, Grains
Recipe typed for you by Judi Mae Phelps.
|
|
member logon
