Orange Chicken and Barley

Orange Chicken and Barley

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From: Diabetic Living Magazine

Fresh mint and citrus flavors pair perfectly in this quick dish.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 3 large Cara Cara or navel oranges
  • 1½ cups reduced-sodium chicken broth
  • ¾ cup quick-cooking barley
  • 2 cups fresh snow pea pods, trimmed and thinly bias-sliced
  • 2 tablespoons canola oil
  • 1 tablespoon snipped fresh mint
  • 2 teaspoons Dijon-style mustard
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 pound skinless, boneless chicken breast halves, cut into bite-size strips
  • Nonstick cooking spray
  • 2 cups sliced fresh mushrooms

Preparation

  • Prep

  • Ready In

  1. Remove 1 teaspoon zest from an orange. Peel and section oranges over a bowl to catch juices; reserve 2 tablespoons juice.
  2. In a large saucepan bring broth to boiling; stir in barley. Simmer, covered, 10 to 12 minutes or until tender. Remove from heat. Stir in pea pods. Let stand, covered, 5 minutes; drain if necessary. Stir in the next three ingredients (through mustard), ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Stir in orange sections and the reserved orange juice.
  3. Sprinkle chicken with the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Coat a large nonstick skillet with cooking spray; heat over medium heat. Add chicken; cook and stir until no longer pink. Remove from skillet. Add mushrooms to skillet; cook 5 minutes or until tender and beginning to brown, stirring occasionally.
  4. To serve, stir chicken and mushrooms into barley mixture. Sprinkle servings with orange zest.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 369 calories; 11 g fat(1 g sat); 7 g fiber; 38 g carbohydrates; 33 g protein; 74 mcg folate; 83 mg cholesterol; 12 g sugars; 668 IU vitamin A; 77 mg vitamin C; 72 mg calcium; 2 mg iron; 611 mg sodium; 938 mg potassium
  • Nutrition Bonus: Vitamin C (128% daily value)
  • Carbohydrate Servings:
  • Exchanges: 4 lean-protein, 1 fruit, 1 starch, 1 vegetable, ½ fat

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