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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 278.5
  • Total Fat: 4.4 g
  • Cholesterol: 60.2 mg
  • Sodium: 989.1 mg
  • Total Carbs: 40.3 g
  • Dietary Fiber: 8.5 g
  • Protein: 19.5 g

View full nutritional breakdown of Smothered Chicken with Barley calories by ingredient
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Smothered Chicken with Barley

Submitted by: REDSWOMAN88

Introduction

from WW Core boards and Heather's recipe site.

I made this thinking I would probably be the only one to eat it because my husband and boys are pickey eaters but to my surprise they loved it!!
from WW Core boards and Heather's recipe site.

I made this thinking I would probably be the only one to eat it because my husband and boys are pickey eaters but to my surprise they loved it!!

Number of Servings: 6

Ingredients

    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 red pepper
    6 (4-ounce chicken thighs--skinned (I use boneless skinless from Aldi's
    1/2 teaspoon canola oil
    Cooking Spray
    1 1/2 cups chopped onion
    1 cup chopped red bell pepper
    1 tablespoon low-sodium soy sauce
    3 1/2 cups low-salt chicken broth
    1 1/4 cups uncooked pearl barley
    1 (14.5-ounce) can diced tomatoes--drained
    6 tablespoons chopped green onions

Directions

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

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.

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 vegatable mixture. Bring to a boil; civer, reduce heat, and simmer 55 munites or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Serving size is one chicken thigh and 1 cup of barley mixture.

Number of Servings: 6

Recipe submitted by SparkPeople user REDSWOMAN88.






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Member Ratings For This Recipe

  • I can't wait to try it! I'm going to the store now, think I'll use low sodium broth though! Thanks for sharing. - 12/13/09

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