Looking for something delicious to serve to family and friends? Susan Westmoreland, food director at Good Housekeeping, shares this heart-healthy, one-pot recipe from the magazine:
Recipe: Toasted barley & chicken pilaf (on this page)Active time: 30 minutes
Total time: 1 hour 10 minutes
Nicer than rice: Heart-smart, high-fiber barley is the whole grain in this pilaf; toasting the kernels brings out their delicious nutty flavor and keeps the grains separate.
1. Heat deep 12-inch skillet on medium-high until hot. Add barley and cook 4 to 5 minutes or until toasted and fragrant, stirring occasionally. Transfer barley to large bowl.
2. In same skillet, heat 2 teaspoons oil on medium-high until hot. Add chicken and cook 5 minutes or just until it loses its pink color on the outside, stirring occasionally. Transfer chicken to bowl with barley.
3. In same skillet, add remaining 1 teaspoon oil, and cook carrots, celery, and onion on medium 7 to 8 minutes or until tender-crisp, stirring frequently. Stir in mushrooms, and cook 10 minutes longer or until most of liquid evaporates and vegetables are tender and lightly browned.
4. Return chicken and barley to skillet; stir in broth, water, thyme, nutmeg, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Heat to boiling on medium-high. Reduce heat to low; cover and simmer 30 to 35 minutes or until barley is tender and chicken is no longer pink in center. Makes about 8 cups. Serve pilaf garnished with parsley leaves.
Each serving about 485 calories, 33 g protein, 67 g carbohydrate, 10 g total fat (2 g saturated), 14 g fiber, 94 mg cholesterol, 865 mg sodium
Makes four main-dish servings
© 2012 MSNBC Interactive. Reprints
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