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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.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
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
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Prep
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Ready In
- Remove 1 teaspoon zest from an orange. Peel and section oranges over a bowl to catch juices; reserve 2 tablespoons juice.
- 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.
- 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.
- To serve, stir chicken and mushrooms into barley mixture. Sprinkle servings with orange zest.
- 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: 2½
- Exchanges: 4 lean-protein, 1 fruit, 1 starch, 1 vegetable, ½ fat
