Grilled Chicken with Barley Recipe

Grilled Chicken with Barley Recipe photo by Taste of Home

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With this meal's delicious, fresh flavors, perfect portion size and balance of nutrition, you're getting a big reward for just a little effort. Healthy Cooking Test Kitchen

This recipe is:

Healthy

Diabetic Friendly

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Grilled Chicken with Barley Recipe

Prep: 20 min. + marinating Cook: 50 min.

Yield: 4 Servings

20 50 70

Ingredients

1/4 cup lemon juice
1 tablespoon plus 1 teaspoon canola oil, divided
2 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon dried basil
4 boneless skinless chicken breast halves (4 ounces each)
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/2 cup medium pearl barley
1/4 teaspoon salt
1 medium carrot, chopped
1 small sweet red pepper, chopped
3 green onions, thinly sliced
1/4 teaspoon pepper

Directions

In a small bowl, combine the lemon juice, 1 tablespoon oil, garlic, oregano and basil. Pour 2 tablespoons marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 1 hour. Cover and refrigerate remaining marinade.
In a large saucepan, bring broth to a boil. Stir in barley and salt. Reduce heat; cover and simmer for 45-50 minutes or until tender. In a small nonstick skillet, saute carrot and red pepper in remaining oil until crisp-tender. Add onions and pepper; saute 2-3 minutes longer or until tender. Stir vegetables and reserved marinade into cooked barley.
Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-7 minutes on each side or until a meat thermometer reads 170°. Serve with barley mixture. Yield: 4 servings.

Nutritional Facts 1 chicken breast half with 3/4 cup barley equals 270 calories, 7 g fat (1 g saturated fat), 63 mg cholesterol, 514 mg sodium, 25 g carbohydrate, 5 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.

Originally published as Grilled Chicken with Barley in Healthy Cooking April/May 2009, p12