Willow Herself wrote:
That heats up really well and freezes well too (From the Core Board at
WW.com)

Smothered Chicken and Barley

Ingredients
1 tsp ground cumin
3/4 tsp chili powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/8 tsp garlic powder
1/8 tsp ground red pepper
3 boneless chicken breasts, cut into large nugget size pieces
1/2 tsp olive or canola oil
Cooking spray
1.5 c chopped onion
1 c chopped red bell pepper
1 TBS low-sodium soy sauce
3.5 c chicken broth (two cans)
1-1/4 c uncooked pearl barley
1 (14.5-oz) can diced tomatoes -- drained
6 TBS chopped green onions (optional)

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 and
barley tender. Sprinkle with green onions if desired.


Need to dig out my cup measure... Don't use it often as most Euro
recipes are in grams. Still, there's no such thing as too much onion or
pepper...

Hm... I wonder if this would also work with buckwheat or brown rice? I
could then do it for my coeliac friend, and Big Sis, who is allergic to
gluten but isn't coeliac...

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Kate XXXXXX R.C.T.Q Madame Chef des Trolls
Lady Catherine, Wardrobe Mistress of the Chocolate Buttons
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