dish
Chicken and Mushroom Stew with Barley

4
Serves
332
Calories
15
Nutrients
13
Vitamins

Ingredients

1 ounce dried mushrooms
2 tablespoons olive oil
1 1/4 pounds skinless, boneless chicken thighs
1/2 cup white wine
1/2 cup canned, chopped, Italian tomatoes
2 cups cooked, hot pearl barley

Cooking Instructions

1. Place the mushrooms in a microwave safe bowl and add 1 cup of water. Microwave on low power for 1 minute and let stand for 5 minutes. Lift the mushrooms from the liquid and rinse them under cold water to remove any grit. Strain the liquid through a fine sieve lined with a paper towel and reserve the liquid.

2. Heat the olive oil in a large skillet over high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides.

3. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

4. Add the mushrooms, reserved liquid and the tomatoes. Turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 10 minutes. Taste the cooking liquid and adjust the salt and pepper.

5. Divide the barley among 4 bowls and spoon the chicken mixture over the top.

Serving Size: 1 bowl with barley

Nutrition Information

Number of Servings: 4
Calories
332
Protein
27 g
Total Carbohydrate
27 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Sugar
1 g
Total Fat
11 g
Saturated Fat
2 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
91 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
32 %
Percent Calories from Carbohydrate
32 %
Percent Calories from Fat
28 %
Vitamin A
177 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
9 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
5 mg
Vitamin D
0 IU
Folate
26 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
2 mg
Calcium
31 mg
Iron
4 mg
Phosphorus
235 mg
Potassium
390 mg
Sodium
533 mg
Zinc
3 mg