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.

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.

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

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.