Yummy stuff

This recipe looks so good! Thanks for sharing it, Willow....

Sally

"Willow Herself" wrote in
message . net...
Spiced Chicken and Barley
6 servings, 6 pts/serving

Ingredients
1 tsp ground cumin
¾ tsp chili powder
½ tsp salt
½ tsp ground cinnamon
½ tsp dried mint flakes
1/8 tsp garlic powder
1/8 red pepper
6 (4 oz) chicken thighs, skinned
½ tsp canola oil
Cooking spray
1 ½ cup chopped onion
1 cup chopped red bell pepper
1 TBSP low-sodium soy sauce
1 (14.5 oz) can low sodium, FF chicken broth
1 ¼ cup pearl barley
1 (14.5 oz) can drained tomatoes, drained
6 TBSP chopped green onions

Directions
Combine first 7 ingredients; rub chicken with half the spice mixture.
Heat oil in a large skillet coated with cooking spray over med-high heat.
Add chicken, cook 3 minutes on each side or until browned. Remove chicken
from pan.
Add onion, bell pepper to pan; cook over med-high heat 3 minutes or until
vegetables are lightly browned. Stir in soy sauce, spices, barley, broth
and tomatoes.
Add chicken to pan, nestling into vegetable mixture. Bring to a boil,
reduce heat and simmer for 45 minutes.
Uncover and simmer for an additional 10 minutes or until liquid almost
evaporates. Let stand 15 minutes. Sprinkle with green onions.

1 serving = 1 thigh, 1 cup of barley mixture and 1 TBSP green onions.

**The Complete Cooking light Cookbook, p. 366

Spiced Chicken and Barley
6 servings, 6 pts/serving

Ingredients
1 tsp ground cumin
¾ tsp chili powder
½ tsp salt
½ tsp ground cinnamon
½ tsp dried mint flakes
1/8 tsp garlic powder
1/8 red pepper
6 (4 oz) chicken thighs, skinned
½ tsp canola oil
Cooking spray
1 ½ cup chopped onion
1 cup chopped red bell pepper
1 TBSP low-sodium soy sauce
1 (14.5 oz) can low sodium, FF chicken broth
1 ¼ cup pearl barley
1 (14.5 oz) can drained tomatoes, drained
6 TBSP chopped green onions

Directions
Combine first 7 ingredients; rub chicken with half the spice mixture.
Heat oil in a large skillet coated with cooking spray over med-high heat.
Add chicken, cook 3 minutes on each side or until browned. Remove chicken
from pan.
Add onion, bell pepper to pan; cook over med-high heat 3 minutes or until
vegetables are lightly browned. Stir in soy sauce, spices, barley, broth and
tomatoes.
Add chicken to pan, nestling into vegetable mixture. Bring to a boil, reduce
heat and simmer for 45 minutes.
Uncover and simmer for an additional 10 minutes or until liquid almost
evaporates. Let stand 15 minutes. Sprinkle with green onions.

1 serving = 1 thigh, 1 cup of barley mixture and 1 TBSP green onions.

**The Complete Cooking light Cookbook, p. 366

It's Core by the way!
Will~

"Willow Herself" wrote in
message . net...
Spiced Chicken and Barley
6 servings, 6 pts/serving

Ingredients
1 tsp ground cumin
¾ tsp chili powder
½ tsp salt
½ tsp ground cinnamon
½ tsp dried mint flakes
1/8 tsp garlic powder
1/8 red pepper
6 (4 oz) chicken thighs, skinned
½ tsp canola oil
Cooking spray
1 ½ cup chopped onion
1 cup chopped red bell pepper
1 TBSP low-sodium soy sauce
1 (14.5 oz) can low sodium, FF chicken broth
1 ¼ cup pearl barley
1 (14.5 oz) can drained tomatoes, drained
6 TBSP chopped green onions

Directions
Combine first 7 ingredients; rub chicken with half the spice mixture.
Heat oil in a large skillet coated with cooking spray over med-high heat.
Add chicken, cook 3 minutes on each side or until browned. Remove chicken
from pan.
Add onion, bell pepper to pan; cook over med-high heat 3 minutes or until
vegetables are lightly browned. Stir in soy sauce, spices, barley, broth
and tomatoes.
Add chicken to pan, nestling into vegetable mixture. Bring to a boil,
reduce heat and simmer for 45 minutes.
Uncover and simmer for an additional 10 minutes or until liquid almost
evaporates. Let stand 15 minutes. Sprinkle with green onions.

1 serving = 1 thigh, 1 cup of barley mixture and 1 TBSP green onions.

**The Complete Cooking light Cookbook, p. 366