Orange Chicken and Barley
Remove 1 teaspoon zest from an orange. Peel and section oranges over a bowl to catch juices; reserve 2 tablespoons juice.Advertisement
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), 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Stir in orange sections and the reserved orange juice.
Sprinkle chicken with the remaining 1/4 teaspoon salt and 1/8 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.
4 lean-protein, 1 fruit, 1 starch, 1 vegetable, 1/2 fat