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Smothered Chicken and Barley

Recipe Introduction


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
  






Instructions



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