Friday recipe: chicken barley chili

December 4, 2009 —

IMG_1948-1It’s officially cold in Des Moines (no snow yet though). That means I’m looking for hearty recipes. I’ve never used barley in a recipe before–but it’s an ingredient in beer, so I figure it can’t be that bad. I’m hoping to try it this weekend.

Has anyone cooked with barley? Any recommendations or favorite recipes?

Chicken barley chili

1 (14.5 oz. ) can tomatoes, diced, undrained, (may use seasoned tomatoes)
1 (16 oz.) jar/can salsa or tomato sauce
1 (14.5 oz) can fat-free chicken broth
1 cup Quaker medium barley
4 cups water
1 T chili powder
1 tsp cumin
Garlic to taste, minced
1 onion, chopped
1 T olive oil
1 (15 oz.) can black beans, drained, rinsed
1 (15 ¼ ) can corn, whole kernel or corn with peppers, undrained
3 cups (about 1 ½ pounds) chicken breast, cooked cut into bite-sized pieces
Reduced or no fat cheddar cheese (optional)
Reduced fat or fat free sour cream (optional)

Directions

  1. Sauté onion and garlic in oil.
  2. In a 6-quart saucepan, combine first 7 ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 40 minutes, stirring occasionally.
  3. Add beans, corn and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender.

If the chili is too thick, add more chicken broth or water until chili is desired consistency.

Makes 11 (1 cup) servings.

Nutrition Information
Serving Size: 1 cup
Calories: 210; Calories from Fat: 20; Total Fat: 2; Saturated Fat: 0.5; Trans Fat: 0; Cholesterol: 35; Sodium: 250; Total Carbohydrate: 29; Dietary Fiber: 6; Sugars: 3; Protein: 19


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