Chicken and Barley Stew

Frozen chopped onion makes this dish even quicker to prepare. If you use them, add with the frozen mixed vegetables.

Yield: 4 servings (serving size: about 1 3/4 cups)

Ingredients

• 1  cup  uncooked quick-cooking barley
• 3  (14-ounce) cans fat-free, less-sodium chicken broth
• 1  tablespoon  olive oil
• 1 3/4  cups  chopped onion
• 1  (10-ounce) package frozen mixed vegetables
• 1  cup  chopped cooked chicken
• 1/4  teaspoon  salt
• 1/4  teaspoon  dried thyme
• 1/4  teaspoon  black pepper

Preparation

Bring barley and broth to a boil in a large saucepan. Reduce heat, and simmer 5 minutes.

While barley cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 3 minutes. Add mixed vegetables; sauté 2 minutes. Add vegetable mixture, chicken, salt, thyme, and pepper to barley mixture; simmer 4 minutes.

Nutritional Information

Calories:

356 (19% from fat)

Fat:

7.5g (sat 1.5g,mono 1.9g,poly 3.3g)

Protein:

22.7g

Carbohydrate:

50.7g

Fiber:

12.1g

Cholesterol:

31mg

Iron:

3.1mg

Sodium:

763mg

Calcium:

54mg