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Post by janine on Jun 5, 2008 15:29:12 GMT -8
This keeps getting good reviews on the Core Board, so I'm posting it. The note is from someone else!
I had to substituted tomato sauce for diced tomatoes and didn't have any bell pepper or green onion, so I omitted them but it still came out phenomenal!
Smothered barley with chicken (core)
1 tsp ground cumin 3/4 tsp chili powder 1/2 tsp salt 1/2 tsp ground cinnamon 1/8 tsp garlic powder 1/8 tsp ground red pepper 6 (4-oz) chicken thighs -- skinned 1/2 tsp olive or canola oil Cooking spray 1.5 c chopped onion 1 c chopped red bell pepper 1 TBS low-sodium soy sauce 3.5 c chicken broth (two cans) 1-1/4 c uncooked pearl barley 1 (14.5-oz) can diced tomatoes -- drained 6 TBS chopped green onions
Combine the first 6 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.
Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions
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