Chicken with Squash-Barley Pilaf

Chicken with Squash-Barley Pilaf

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From: Diabetic Living Magazine

Moroccan-flavored chicken and butternut squash-barley pilaf are served with a mango chutney-yogurt blend in this 45-minute dinner recipe.

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.
  • 2 teaspoons olive oil
  • 2 tablespoons chopped shallot
  • 1½ cups reduced-sodium chicken broth
  • 1 cup ¾-inch pieces peeled butternut squash
  • ½ cup quick-cooking barley
  • ⅔ cup chopped red apple (1 medium)
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon ground turmeric
  • ⅛ to ¼ teaspoon cayenne pepper
  • 4 4- to 5-ounce small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
  • Nonstick cooking spray
  • 2 tablespoons roasted unsalted pumpkin seeds (pepitas)
  • ¼ cup mango chutney
  • ¼ cup plain fat-free yogurt
  • Snipped fresh parsley

Preparation

  • Prep

  • Ready In

  1. In a medium saucepan heat oil over medium heat. Add shallot; cook for 3 minutes, stirring occasionally. Add broth, squash and barley. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or just until squash and barley are tender, stirring once or twice. Stir in apple. Cook, covered, for 3 to 4 minutes more or just until apple is tender. Remove from heat.
  2. Meanwhile, in a small bowl combine coriander, cumin, salt, turmeric and cayenne pepper. Sprinkle mixture evenly over chicken. Lightly coat chicken with cooking spray.
  3. Coat an unheated grill pan or large nonstick skillet with cooking spray; heat over medium heat. Add chicken. Cook for 8 to 12 minutes or until an instant-read thermometer inserted in chicken registers 165°F, turning once. Remove chicken from pan. Slice chicken.
  4. Add pumpkin seeds to barley mixture; stir until combined. Snip any large pieces of chutney. In a small bowl stir together chutney and yogurt. To serve, divide barley mixture among four serving bowls or plates. Top with chicken and parsley. Serve with chutney mixture.

Nutrition information

  • Serving size: 1 chicken breast half, ¾ cup barley mixture and 2 tablespoons chutney mixture
  • Per serving: 350 calories; 9 g fat(2 g sat); 5 g fiber; 37 g carbohydrates; 31 g protein; 31 mcg folate; 73 mg cholesterol; 15 g sugars; 3,989 IU vitamin A; 16 mg vitamin C; 77 mg calcium; 2 mg iron; 606 mg sodium; 766 mg potassium
  • Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (27% dv)
  • Carbohydrate Servings:
  • Exchanges: 3½ lean protein, 1 other carbohydrate, 1 starch, 1 vegetable, ½ fat

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