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Ингредиенты
- Nonfat cooking spray as needed
- 1 x onion minced
- 1 x boneless skinless chicken breast cubed
- 2 x garlic cloves crushed Salt (optional), to taste Freshly-grnd black pepper to taste
- 1 tsp basil
- 1/2 tsp tarragon
- 1/2 tsp celery seed
- 1 c. pearl barley
- 3 c. low-sodium chicken broth
- 1 x bay leaf
- 2 c. broccoli florets or possibly asparagus pcs
- 1/2 c. minced fresh parsley
Инструкции
- Preheat oven to 350 degrees. Spray Dutch oven. Add in onion and saute/fry till onion is limp. Add in chicken breast and cook, stirring, till chicken is no longer pink. Spray as needed.
- Add in garlic, salt, pepper, basil, tarragon, and celery seed. Cook 1 minute. Add in barley, spray, and cook, stirring, 2 min. Add in boiling broth and bay leaf. Bring to boil, cover, and place in oven. Bake 30 min.
- Add in vegetable, cover, and bake 15 min, or possibly till all liquid has been absorbed. Remove and throw away bay leaf. Stir in parsley.
- This recipe yields 4 servings.
- Serving size: 1/4 recipe.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 304g | |
| Recipe makes 4 servings | |
| Calories 246 | |
| Calories from Fat 19 | 8% |
| Total Fat 2.21g | 3% |
| Saturated Fat 0.55g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 7mg | 2% |
| Sodium 81mg | 3% |
| Potassium 504mg | 14% |
| Total Carbs 46.97g | 13% |
| Dietary Fiber 9.5g | 32% |
| Sugars 2.23g | 1% |
| Protein 12.71g | 20% |
