Wednesday, October 7, 2009

Recipe Wednesday - Chicken Barley Stew

This recipe is adapted from a somewhat recent issue of Clean Eating magazine. This stew is so yummy! It's great to throw it all in the slow cooker and come home to nice warm bowl.

Chicken Barley Stew

20 oz chicken broth
1 clove garlic, minced
1/2t garlic powder
1/2t sea salt
1/4t fresh ground pepper
1t dried basil
1 bay leaf
6 oz boneless chicken breast
1/4 cup black eyed peas (dry)
1/4 cup barley (dry)
1/2 medium onion, chopped
1 can whole potatoes (I think it's 15 oz)
2 medium carrots, cut into "coins"

1. Cut the chicken and potatoes into bite-sized pieces. I use canned potatoes because they hold up better to hours in a slow cooker.

2. Into a slow cooker, place the broth, then the garlic and the seasonings.

3. Add the chicken, black eyed peas, barley, onion, potatoes and carrots. Add a little water if the liquid doesn't come up to the top of the vegetables.

4. Simmer on high for 4-5 hours, or on low for about 8 hours. Remove the bay leaf before serving.

Sorry this isn't a great picture. It's in a plastic bowl that I took to work. This reheats great.

Assuming 4 servings, each one has approximately:

191 calories
17g protein
0.9g fat
31.3g carbs
7.4g fiber

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