Monday, August 20, 2012

Orange Chicken and Barley Stew

This hearty and healthy stew with a hint of orange flavor is perfect for a cool summer night!

serves 8 ( 12 points +)

  • ½ c. flour
  • salt and pepper to taste
  • 8 chicken thighs, skins removed
  • 4 tsp. canola oil
  • 1 onion, thinly sliced
  • 3 medium carrots, sliced
  • 3 c. fat-free chicken broth
  • 3 c. orange juice
  • 1-½ c. pearl barley
  • 2 bay leaves

In a large ziplock bag, combine flour, salt and pepper. Add half of the chicken pieces and shake to coat. Repeat with remaining chicken.
Heat 2 tsp. oil in a Dutch oven or large sauce pot. Brown half of chicken. Remove from pan. Repeat with remaining 2 tsp. oil and remaining chicken. Remove chicken from pan.
Spray pan with nonstick spray. Add onion and carrots. Stir, scraping pan to loosen browned bits. Cook until onion begins to soften. Add broth, orange juice, barley, salt and pepper to taste and bay leaves. Bring to a boil. Return chicken to pan, cover and reduce heat; Cook for 45-50 minutes or until barley is tender. Let stand 10 minutes before serving.

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