Smothered Chicken and Barley

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.


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"It's kinda fun to do the impossible."
Walt Disney