Chicken Chili with Barley and Black Beans

Chili is a wonderful meal to come home to, especially during the cooler months. Serve this with a slice of whole-grain baguette or cornbread and a large salad.

RECIPE INSTRUCTIONS
1. Lightly coat a large, nonstick skillet with cooking spray add the oil and place over medium heat. Add the onion and garlic and sauté until browned, about 5 minutes.

2. Add the ground chicken and sauté until it’s no longer pink, about 5 minutes, breaking it up into bite-size pieces with the back of a wooden spoon. Add the tomato sauce, stock, barley jalapeño, chili powder, dried basil and oregano, bay leaves, beans, tomato paste, salt and pepper. Bring to a boil. Pour into the slow cooker and cook on the high setting for 2 1/2 hours or on the low setting for 5 hours. Garnish each serving with cilantro, cheese and sour cream.

INGREDIENTS
2 tsp vegetable oil
1 cup chopped onion
2 tsp finely chopped garlic
1 lb ground chicken
2 cups tomato sauce (or store-bought spaghetti sauce)
2 cups chicken stock
1/3 cup pearl barley
1 Tbsp seeded and finely chopped jalapeño pepper
1 tsp chili powder
2 tsp dried basil
1 tsp dried oregano
2 bay leaves
1 cup canned black beans, drained and rinsed
2 Tbsp tomato paste
pinch of salt and pepper
1/4 cup chopped cilantro
1/3 cup shredded aged light cheddar cheese
1/4 cup low-fat sour cream

NOTES
Nutritional Analysis per Serving

Calories 359
Protein 27 g
Fat 8 g
Saturated Fat 2.6 g
Carbohydrates 28 g
Cholesterol 67 mg
Sodium 365 mg
Fiber 9.5 g

Prep Time: 15 minutes
Cook Time: 2 1/2 hours (high) or 5 hours (low)

Make Ahead: n/a

Serves 6

Nutrition Watch: rley is a nutritional powerhouse. It is packed with fiber, vitamins and minerals, low in fat and, like all plant products, cholesterol free.

Share on facebook
Facebook
Share on pinterest
Pinterest
Share on twitter
Twitter
Share on linkedin
LinkedIn