dish
Fall Chicken Fricassee with Barley Pilaf

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
1 tablespoon olive oil
1/2 cup chopped onion
1 cup pearl barley
1 1/2 cups low-sodium chicken broth

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, letting it boil rapidly for a minute and then stir with a wooden spoon to remove any browned 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 25 minutes. Taste the cooking liquid and adjust the salt and pepper to taste.

5. Meanwhile, heat the oil over medium-low heat in a small oven-proof pot. Add the onion and cook until it becomes translucent but not brown, about 3 to 4 minutes.

6. Add the barley, a pinch of salt and a few twists of freshly ground pepper. Stir to coat the barley evenly with oil. Cook for 3 to 4 minutes.

7. Add the broth and bring to a boil over high heat. Lower the heat so that the broth is barely simmering, cover with foil and cook until the barley is tender, about 20 minutes.

8. Divide the barley among 4 bowls, spoon the chicken mixture over the top and serve.

Serving Size: 1 bowl with chicken and 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