I'm originally from Missouri, but now live in Louisiana, near New Orleans...and the food is soooooo good....but soooo rich down here. I gained almost 20 lbs when I moved here 2 years ago. I'm still trying to shed it.
So, as a gift of greeting, I bring with my most recently acquired healthy recipe:
HAD to share this.
I bought a box of Quaker Cuick Barley a while back at Big Lots for about 75 cents. It had a recipe on the back for "Chicken Barley Chili". It sounded healthy and yummy, so I tried it.
Not only is it DAMN tasty, it's a huge batch, cheap to make, and SOOOOOOO filling. I'm stuffed after about a cup full.
So I had to share it.
Quaker's Chicken Barley Chili
(1) 14.5 oz can of diced stewed tomatoes, undrained
(1) 16 oz can/jar of salsa, medium to mild (don't try hot, we did and it was FIERY--had to add in a bunch of extra stuff to tame it down.
(1) 14.5 oz can of fat free chicken broth
1 cup Quick barley
1 tbsp chili powder
1 tsp cumin or paprika
Combine these 7 ingredients in a 6-quart saucepan over high heat and bring to a boil, then cover, reduce heat and simmer for 20 minutes, stirring occasionally.
WHile that's doing its thing, cook:
3 cups (about 4 tenders) of chicken breast. (I just grilled it really quick in a small pan.) Shred it and set aside.
After the 20 minutes are up, add to the pot:
(1) 15 oz can black beans, drained
(1) 15 oz can white whole kernel corn, undrained
the 3 scups of shredded chicken
Increase heat until it comes to a boil, then reduce and simmer for another 5 minutes, or until barley is tender.
Serve topped with light sour cream and/or reduced fat shredded cheddar cheese.
Makes 11 (1 cup) servings.
Nutritional Info: (per 1 cup serving)
Fat: 3.6 g (Calories from Fat: 32)
Dietary Fiber: 4.7g