Chicken and Barley Bake
*Replace high fat chicken noodle casserole with this updated one-dish meal. It is low in fat and calories and is economical too. Barley provides more fiber than both noodles and rice.
4 chicken thighs, skinned (1 1/2 pounds total)
nonstick cooking spray
1 cup chopped onion
3/4 cup chopped carrot
3/4 cup water
1/2 cup pearl barley
1 tsp instant chicken bouillon granules
1/2 tsp poultry seasoning
1 clove garlic
2 tablespoons snipped fresh parsley
1. Rinse chicken; pat dry with paper towels. Spray unheated large skillet with nonstick coating. Preheat over medium heat. Add chicken and cook for 10 minutes, turning to brown evenly. Remove from skillet.
2. in same skillet combine onion, carrot, water, barley, bouillon, poultry seasoning, and garlic. Bring to a boil.
3. Pour hot mixture into a 1 1/2 quart casserole. Arrange chicken thighs on top of mixture.
4. Bake, covered, in a 350 degree oven about 1 hour or until barley and chicken are tender and chicken is no longer pink. Let stand, covered, for 10 minutes before serving. Sprinkle with parsley.
Serves 4
219 calories, 7 g total fat (2g sat.), 49 mg cholesterol, 284 mg sodium, 23 g carbohydrates, 5 g fiber, 17 g protein. Exchanges: 1 starch, 2 lean meat, 1 vegetable.