Thai Chicken Barley Risotto

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

Ingredients

• 1  tablespoon  sesame oil, divided
• 1 1/2  cups  chopped green onions, divided
• 2  tablespoons  minced garlic, divided
• 1/2  cup  uncooked pearl barley
• 1/2  cup  chopped fresh cilantro, divided
• 1/2  teaspoon  salt
• 1/8  teaspoon  black pepper
• 1  (14 1/2-ounce) can fat-free, less-sodium chicken broth
• 2  jalapeño peppers, seeded and minced
• 1/4  cup  fresh lime juice
• 1  tablespoon  brown sugar
• 1  tablespoon  water
• 1 1/2  teaspoons  rice vinegar
• 1  teaspoon  low-sodium soy sauce
• 1/2  teaspoon  red curry paste
• 1  tablespoon  chopped peeled fresh lemongrass
• 1  teaspoon  grated peeled fresh ginger
• 3  cups  shredded cooked chicken breast (about 1 pound)
• 1 1/4  cups  red bell pepper strips
• 1  cup  sugar snap peas, trimmed
• 1  cup  light coconut milk
• 4  teaspoons  chopped peanuts

Preparation

Heat 1 1/2 teaspoons oil in a medium saucepan over medium-high heat. Add 1/2 cup onions and 1 tablespoon garlic; sauté 1 minute. Stir in barley, 1/4 cup cilantro, salt, black pepper, 1/2 cup broth, and jalapeños; bring to a boil. Cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 15 minutes).

Combine juice and next 5 ingredients (juice through curry paste); set aside.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 1 cup onions, 1 tablespoon garlic, lemongrass, and ginger; sauté 1 minute. Add chicken, bell pepper, and peas; sauté 2 minutes. Stir in barley mixture, juice mixture, and milk; bring to a boil. Reduce heat; simmer 5 minutes or until sauce thickens, stirring occasionally. Stir in 1/4 cup cilantro. Sprinkle each serving with 1 teaspoon nuts.

Nutritional Information

Calories:

434 (26% from fat)

Fat:

12.4g (sat 3.9g,mono 3.7g,poly 3g)

Protein:

41.6g

Carbohydrate:

37.4g

Fiber:

7.8g

Cholesterol:

96mg

Iron:

3mg

Sodium:

691mg

Calcium:

65mg