Barley And Chicken Pilaf from Healthy Diabetic Recipes

Barley And Chicken Pilaf Recipe

Recipe Ingredients:

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 tsp basil
1/2 tsp tarragon
1/2 tsp celery seed
1 cup pearl barley
3 cups low-sodium chicken broth
1 bay leaf
2 cups broccoli florets or asparagus pieces
1/2 cup chopped fresh parsley

Recipe Instructions:

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"
S(Formatted for MC6):
"09-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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