Barley And Chicken Pilaf Recipe - Cooking Index
Barley And Chicken Pilaf Recipe - Cooking Index
| Nonfat cooking spray - as needed | ||
| 1 | Onion - chopped | |
| 1 | Boneless skinless chicken breast - cubed | |
| 2 | Garlic cloves - crushed | |
| Salt - (optional), to taste | ||
| Freshly-ground black pepper - to taste | ||
| 1 teaspoon | 5ml | Basil |
| 1/2 teaspoon | 2.5ml | Tarragon |
| 1/2 teaspoon | 2.5ml | Celery seed |
| 1 cup | 237ml | Pearl barley |
| 3 cups | 711ml | Low-sodium chicken broth |
| 1 | Bay leaf | |
| 2 cups | 292g / 10oz | Broccoli florets or asparagus pieces |
| 1/2 cup | 73g / 2.6oz | Chopped fresh parsley |
Preheat oven to 350 degrees. Spray Dutch oven. Add onion and saute until onion is limp. Add chicken breast and cook, stirring, until chicken is no longer pink. Spray as needed.
Add garlic, salt, pepper, basil, tarragon, and celery seed. Cook 1 minute. Add barley, spray, and cook, stirring, 2 minutes. Add boiling broth and bay leaf. Bring to boil, cover, and place in oven. Bake 30 minutes.
Add vegetable, cover, and bake 15 minutes, or until all liquid has been absorbed. Remove and discard bay leaf. Stir in parsley.
This recipe yields 4 servings. Serving size: 1/4 recipe.
Exchanges Per Serving: 3 Starch, 1 Vegetable, 1 Very Lean Meat.
Nutrition Facts: Calories 301; Calories from Fat 27; Total Fat 3g; Saturated Fat 1g; Cholesterol 37mg; Sodium 236mg; Without Added Salt 103mg; Carbohydrate 47g; Dietary Fiber 10g; Sugars 2g; Protein 22g.
Source:
American Diabetes Association at http://www.diabetes.org
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