Winter Chicken Vegetable Stew with Barley
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Barley, pearled, uncooked, 1 cupKitchen Basics Less Sodium Chicken stock, 32 oz.Water, approx. 32 ozChicken breast , without skin or bone, .5 or leftover chicken, chopped, 1 cupCanola oil, 1 Tbsp.Onion, chopped, 1 cupGarlic, minced, 2 clovesCelery, chopped, .75 cupSweet red peppers, chopped, .5 cupMushrooms, raw sliced, 1 cupItalian seasoning, dried 1.5 tspSweet corn, canned, fresh or frozen, .5 cupKale ,raw chopped, 4 cupsBlack pepper, freshly ground, .5 tspExtra water, up to 2 cups.
Place uncooked barley ,chicken stock, and 2cups of the water in a 6 qt pot on stove over med/high heat. Bring to a boil, turn down to low and simmer with pot lid cracked for 15 mins. Then add chicken and keep cooking for an additional 5 mins..
Meanwhile, heat canola oil in frying pan over med/high. Add and lightly saute onion, garlic, celery, sweet red peppers and mushrooms for approximately 5 mins, until onion starts to become translucent. Mix in the thyme or Italian seasoning.
Add all the ingredients from the frying pan to the barley mixture in the soup pot. Deglaze the frying pan with a cup of the remaining water and add it to the pot. Add the corn and kale. Season with pepper. Mix well.
Turn up heat and bring mixture to a boil. Then turn down the heat to low and simmer, lightly covered approximately 15-20 mins more, stirring occasionally. Add the remaining cup of water to thin if the stew starts to stick or if you prefer a thinner stew.
Serve hot. Makes about 6 1.5 cup servings.
Number of Servings: 6
Recipe submitted by SparkPeople user LARREIKI.
Meanwhile, heat canola oil in frying pan over med/high. Add and lightly saute onion, garlic, celery, sweet red peppers and mushrooms for approximately 5 mins, until onion starts to become translucent. Mix in the thyme or Italian seasoning.
Add all the ingredients from the frying pan to the barley mixture in the soup pot. Deglaze the frying pan with a cup of the remaining water and add it to the pot. Add the corn and kale. Season with pepper. Mix well.
Turn up heat and bring mixture to a boil. Then turn down the heat to low and simmer, lightly covered approximately 15-20 mins more, stirring occasionally. Add the remaining cup of water to thin if the stew starts to stick or if you prefer a thinner stew.
Serve hot. Makes about 6 1.5 cup servings.
Number of Servings: 6
Recipe submitted by SparkPeople user LARREIKI.
Nutritional Info Amount Per Serving
- Calories: 153.3
- Total Fat: 3.7 g
- Cholesterol: 15.5 mg
- Sodium: 887.1 mg
- Total Carbs: 23.9 g
- Dietary Fiber: 5.4 g
- Protein: 9.4 g
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