Smothered Chicken and Barley

Smothered Chicken and Barley

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    teaspoon ground cumin

  • ¾

    teaspoon chili powder

  • ½

    teaspoon salt

  • ½

    teaspoon ground cinnamon

  • ½

    teaspoon dried mint flakes

  • teaspoon garlic powder

  • teaspoon ground red pepper

  • 6

    (4-ounce) chicken thighs skinned

  • ½

    teaspoon vegetable oil

  • Cooking spray

  • cups chopped onion

  • 1

    cup chopped red bell pepper

  • 1

    tablespoon low-sodium soy sauce

  • cups low-salt chicken broth

  • cups uncooked pearl barley

  • 1

    (14.5-ounce) can diced tomatoes drained

  • 6

    tablespoons chopped green onions

Directions

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet. Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions. Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions


Nutrition

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