12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS
Ingredients
4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray
8 oz lean ground chicken
1 medium onion, chopped
1 can (10 oz enchilada sauce
1/2 cup each quick-cooking barley and frozen whole-kernel corn
1/2 tsp ground cumin
1/3 cup chopped fresh cilantro
Directions
Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.
Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.
Meanwhile, coat a large nonstick skillet with nonstick spray, heat over medium heat. Add chicken and onion, increase to medium-high heat and cook 5 minutes, braking up chunks of chicken with a wooden spool, until chicken and onions are lightly browned.
Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.
Good with shredded romaine lettuce avocado and tomato salad.
Per serving calories 251 fat 9G saturated fat 1 g cholesterol 47 mg sodium 310 mg, carbs 32 g dietary fiber 5 g protein 14 g
note brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley.
Ingredients
4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray
8 oz lean ground chicken
1 medium onion, chopped
1 can (10 oz enchilada sauce
1/2 cup each quick-cooking barley and frozen whole-kernel corn
1/2 tsp ground cumin
1/3 cup chopped fresh cilantro
Directions
Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.
Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.
Meanwhile, coat a large nonstick skillet with nonstick spray, heat over medium heat. Add chicken and onion, increase to medium-high heat and cook 5 minutes, braking up chunks of chicken with a wooden spool, until chicken and onions are lightly browned.
Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.
Good with shredded romaine lettuce avocado and tomato salad.
Per serving calories 251 fat 9G saturated fat 1 g cholesterol 47 mg sodium 310 mg, carbs 32 g dietary fiber 5 g protein 14 g
note brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley.
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