Chicken Barley Chili
1 14.5 ounce can diced tomatoes
16 ounces V-8 juice
1 cup barley
1 cup chicken broth
3 cups water
1 Tablespoon chili powder
1 teaspoon cumin
1 15 ounce can black beans, drained and rinsed.
1 15 1/4 ounce can whole kernel corn, undrained.
3 cups chicken breast, cooked, and cut into pieces
optional garnishes: lowfat sour cream and reduced fat cheddar cheese
In a 6 quart saucepan, combine first seven ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 40 minutes, stirring occasionally. Add beans, corn, and chicken; increase heat until chili comes to a boil. Cover and reduce heat to low. Simmer for anouther 5 minutes, or until barley is tender. If chili gets too thick, add more chicken broth or water.
makes 11 one cup servings.
270 calories, 5 g fiber, 4 g fat, 32 g. protein.
Here is the recipe I am using....