Saturday, April 10, 2010

Grilled Chicken with Barley

This one was a keeper! I really thought it was "good chicken". My first try at barley was yummy, however I think I would just add some minced garlic into the pan when I saute the other vegetables, and not add the "reserved marinade" into the barley at the end, it was a little too lemon-ey for me. Then I would just use all the marinade on the chicken.

1/4 cup lemon juice
1 Tablespoon, plus 1 teaspoon canola oil, divided
2 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon dried basil
4 boneless skinless chicken breast halves (4 oz each)
1 can (14.5 oz) reduced-sodium chicken broth
1/2 cup medium pearl barley
1/4 teaspoon salt
1 medium carrot, chopped
1 small sweet red pepper, chopped
3 green onions, thinly sliced
1/4 teaspoon pepper

In a small bowl, combine the lemon juice, 1 tablespoon oil, garlic, oregano and basil. Pour 2 tablespoons marinade into a large resealable bag; add the chicken. Seal bag and turn to coat; refrigerate for 1 hour. Cover and refrigerate remaining marinade.

In a large saucepan, bring broth to a boil. Stir in barley and salt. Reduce heat; cover and simmer for 45-50 minutes or until tender. In a small nonstick skillet, saute carrot and red pepper in remaining oil until crisp-tender. Add the onions and pepper; saute 2-3 minutes longer or until tender. Stir vegetables and reserved marinade into cooked barley.

Coat grill rack with cooking spray before starting the grill. Drain and discard marinade. Grill chicken, covered, over medium heat for 4-7 minutes on each side or until juices run clear. Serve chicken with the barley mixture.

1 chicken breast half with 3/4 cup barley equals 270 calories.

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