Just got around to making this dish (J/F 98). Thumbs WAY, WAY up on this one. One of the best all time recipes we have ever tried. Served it with salad and a crusty loaf of onion dill bread. The entire dinner was perfect. Recipe below for anyone who cares to try.
* Exported from MasterCook *
Smothered Chicken and Barley
Serving Size : 6 Preparation Time :0:00
Categories : Jan/Feb '98 Main Dish
Amount Measure Ingredient -- Preparation Method
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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
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
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.
Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions
"Super-nutritious barley takes the place of rice in this
chicken-and-rice update. This simple casserole contains almost 10
grams of fiber, which is more than one-third of the recommended daily
"Cooking Light, January/February 1998, p.102"
"© Cooking Light"
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Per Serving (excluding unknown items): 286 Calories; 5g Fat (14.7% calories from fat); 25g Protein; 43g Carbohydrate; 9g Dietary Fiber; 54mg Cholesterol; 468mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.