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Recipe: Chicken And Barley Dinner
Similar Categories: Chicken, Barley, Dinner
Serving Size : 6
Vegetable cooking spray
1 cup diced onion
3/4 cup diced leek
1/2 teaspoon dried whole thyme
1 cup barley -- uncooked
1/4 teaspoon salt
1/4 teaspoon pepper
1 con chicken broth -- (10 3/4-ounce) undiluted
1/4 cup water
3/4 cup coarsely chopped carrot
6 boneless chicken breast halves -- (4-ounce)
skinned
3 tablespoons all-purpose flour
2 teaspoons unsalted margarine -- melted
Coat a 2 1/2-quart shallow, ovenproof ceramic casserole with cooking
spray; place over medium heat until hot. Add onion, and saute 2 to 3
minutes or until translucent. Add leek and rhyme; cook 1 minute,
stirring constantly. Stir in barley, salt, pepper, broth, and water;
bring to a boil. Remove from heat. Cover; transfer to oven. Bake at
350 degrees for 30 minutes. Add carrot and additional water, if
needed. Return to oven; bake 20 to 30 minutes or until barley is
tender and liquid is absorbed.
Dredge chicken in flour, and cook in margarine in a nonstick skillet
over medium heat 5 to 6 minutes or until golden brown. Spoon barley
onto a platter, and top with chicken.
Yield: 6 servings (310 calories per serving).
PRO 30.5 / FAT 5.0 / CARB 34.7 / FIB 2.9 / CHOL 70 / SOD 329 / POT
418
Vegetable cooking spray
1 cup diced onion
3/4 cup diced leek
1/2 teaspoon dried whole thyme
1 cup barley -- uncooked
1/4 teaspoon salt
1/4 teaspoon pepper
1 con chicken broth -- (10 3/4-ounce) undiluted
1/4 cup water
3/4 cup coarsely chopped carrot
6 boneless chicken breast halves -- (4-ounce)
skinned
3 tablespoons all-purpose flour
2 teaspoons unsalted margarine -- melted
Coat a 2 1/2-quart shallow, ovenproof ceramic casserole with cooking
spray; place over medium heat until hot. Add onion, and saute 2 to 3
minutes or until translucent. Add leek and rhyme; cook 1 minute,
stirring constantly. Stir in barley, salt, pepper, broth, and water;
bring to a boil. Remove from heat. Cover; transfer to oven. Bake at
350 degrees for 30 minutes. Add carrot and additional water, if
needed. Return to oven; bake 20 to 30 minutes or until barley is
tender and liquid is absorbed.
Dredge chicken in flour, and cook in margarine in a nonstick skillet
over medium heat 5 to 6 minutes or until golden brown. Spoon barley
onto a platter, and top with chicken.
Yield: 6 servings (310 calories per serving).
PRO 30.5 / FAT 5.0 / CARB 34.7 / FIB 2.9 / CHOL 70 / SOD 329 / POT
418
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