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Smothered Chicken and Barley

Smothered Chicken and Barley

This is pure comfort food with the hearty chew of barley, the moist tender chicken thigh meat dusted with a lovely combination of spices all nestled in a sauce created with canned tomatoes and chicken broth. You might have everything on hand right now to make this dish. The end result is a thick creamy stew that is filled with stick to the ribs goodness. Perfect for those of you who find yourself snowed in! Although this dish contains a little cinnamon its not sweet at all and the cinnamon flavor is just there in the background, cumin, chili powder and red pepper are more prominent and make for a savory dish.  This recipe will go on our regular menu!

Smothered Chicken and Barley

  •  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 ground red pepper
  • 6 (4-ounce) chicken thighs — skinned
  • 1/2 teaspoon vegetable 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- optional

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 vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions if desired.

Yield: 6 Servings

Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions if using

Per Serving ; 286 Calories; 5g Fat (14.7% calories from fat); 25g Protein; 43g Carbohydrate; 9g Dietary Fiber; 54mg Cholesterol; 468mg Sodium.  WWPP 8


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