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Grilled Chicken with Barley

 Grilled Chicken with Barley
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
4 ServingsPrep: 20 min. + marinating Cook: 50 min.

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

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Grilled Chicken with Barley (continued)

Directions (continued)

  • 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.