Chicken with Squash-Barley Pilaf

Energy Booster - B Vitamins - The B Vitamins, found in foods like chicken, barley and peas, help the body use energy from foods, making them play a key role in boosting energy levels.

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  • Makes: 4 servings
  • Serving Size: 1 piece chicken, 3/4 cup barley mixture, and 2 tablespoons chutney mixture
  • Prep: 40 mins
  • Cook: 18 mins

Chicken with Squash-Barley Pilaf

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Directions

  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; set aside.
  2. Meanwhile, in a small bowl combine coriander, cumin, salt, turmeric, and cayenne pepper. Sprinkle evenly over all sides of the chicken breast halves. Lightly coat all sides of chicken breast halves with cooking spray.
  3. Coat a grill pan or large nonstick skillet with cooking spray; heat over medium heat. Add chicken to hot pan or skillet. Cook for 8 to 12 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through cooking. Remove chicken from pan. Slice chicken.
  4. Add pumpkin seeds to barley mixture; stir until combined. In a small bowl stir together chutney and yogurt. Serve barley mixture topped with sliced chicken and the chutney mixture. Sprinkle with parsley.
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Nutrition Facts (Chicken with Squash-Barley Pilaf)

  • Per serving:
  • 345 kcal ,
  • 5 g fat
  • (1 g sat. fat ,
  • 1 g polyunsaturated fat ,
  • 2 g monounsaturated fat ),
  • 66 mg chol. ,
  • 603 mg sodium ,
  • 43 g carb. ,
  • 5 g fiber ,
  • 15 g sugar ,
  • 32 g pro.
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