Chicken and Roasted Barley Pilaf

Chicken and Toasted Barley Pilaf (can sub Quinoa)

Prep time 10 min. Cooking Time 60 min. Yield 6-11/2 cup servings.

This is a high fiber dish. Even though the carb and fat total appear to be high, the fiber reduces their impact.

 

Ingredients

• 1 ½ cup barley
• 3 tsp olive oil (or ghee or butter)
• 1 lb boneless chicken thigh, cut in to cubes (omit if want)
• 2 carrots chopped
• 2 large celery stalks, chopped
• 1 cup onion, chopped
• 1 galric clove, chopped
• 1 cup bell pepper, chopped
• 8 oz crimini mushrooms, sliced
• 3 cups water or broth
• 1 tsp bragg liquid amino acids
• 1tsp Mrs Dash
• ½ tsp thyme
• ½ tsp rosemary
• ¼ tsp nutmeg
• ¼ tsp black pepper

Directions:

1. Heat a deep 12 in skillet over high heat until ho. Slightly lower the heat and add the barley Toast for 5 minutes, stirring, until it is fragrant. Do not burn barley. Transfer to large bowl
2. In the same skillet add 2 teaspoons of olive oil, add the chicken and cook for about 5 minutes. Transfer to bowl
3. Add the remaining oil into the same skillet, cook veggies and mushrooms another 5 minutes. Remove and set aside.
4. Return the barley and chicken to the pan. Stir in broth, Bragg’s and seasoning.
5. Bring to a boil, lower the heat, cover and cook for 20 minutes. Add the vegetables and cook another 10 minutes.

Note: Barley should be chewy.

 

Nutritional Info

Serving Size: 1 ½ cups Amount per serving: Calories 307 Calories from fat: 59.4%         Daily value

Total Fat 6.6g             10%

Saturated Fat 1.29g   6%

Cholesterol 63.33mg 21%

Sodium 189.03mg       7%

Total Carbs 40g           15%

Dietary Fiber 22.13g   88%

Sugars 3.51g

Protein 22.25g               44%

Est Percent of Calories from:

Fat 12%

Carbs 18%

Protein 28%