Monday, July 12, 2010

Grilled Chicken and Barley

From Taste of Home's "Healthy Cooking"

Grilled Chicken and Barley: serves 4 ( 5 points)

1/4 c. lemon juice
1 T. plus 1 tsp canola oil, divided
2 garlic cloves, minced
1 tsp. dried oregano
1/2 tsp. dried basil
4 boneless, skinless chicken breast halves ( 4 oz each)
1 can ( 14 oz) FF chicken broth
1/2 c. uncooked pearl barley
1/4 tsp. salt
1 medium carrot, chopped
1 small red bell pepper, chopped
3 green onions, sliced
1/4 tsp. pepper

IN a small bowl combine lemon juice, 1 T. oil, garlic, oregano and basil. Pour 2 T. into a large ziplock bag. ( cover remaining marinade and set aside) Add the chicken to the bag and toss to coat. Refrigerate for 1 hour.
In the meantime, bring broth to a boil in a large saucepan. Add the barley and salt. Reduce heat to low, cover and simmer for 45-55 minutes or until tender and liquid is absorbed.
In a small nonstick skillet coated with cooking spray, saute the carrot, peppers and onion in remaining 1 tsp. oil until tender. Stir vegetables and reserved marinade into cooked barley.
Coat the grill with cooking spray and grill the chicken until done. Serve with barley.

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