Smothered Chicken and Barley
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Serves 4 – 6 Adapted by Liz Howard from WW US Core message board,
author unknown
1 tsp ground cumin
3/4 tsp chilli powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/8 tsp garlic powder
1/8 tsp sweet paprika
6 x 125g chicken thighs -- skinned
Cooking spray
2 medium onions, chopped
1 red pepper, chopped
1 tbsp soy sauce
1 litre chicken stock, cube is fine
225g uncooked pearl barley
1 x 400g can diced tomatoes
6 tbsp spring onions, chopped (optional)
Combine the first 7 ingredients in a small bowl, and rub chicken with
half of spice mixture.
Heat a large non-stick frying pan coated with cooking spray over
medium-high heat. Add chicken; cook 1 minute on each side or until chicken is
browned. Remove the chicken from the skillet.
Recoat skillet with cooking spray; add chopped onion, bell pepper, and
soy sauce. Cook over medium-high heat for 3 minutes or until vegetables are
lightly browned. Add stock, barley, tomatoes, and remaining spice mixture, and
stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a
boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let
stand 15 minutes. Sprinkle with spring onions if desired
