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Strive for Wellness®

One-Dish Chicken and Barley Meal

Recipe provided by Strive for Wellness®

Servings: 4

Ingredients:

4 boneless, skinless chicken breasts
1 teaspoon black pepper
1 tablespoon olive oil
1 zucchini
2 Roma tomatoes
3 large cloves of garlic, finely chopped (about 2 teaspoons)
1 cup unsalted chicken broth
½ cup tomato sauce
1 teaspoon Italian seasoning
1 tablespoon lemon juice
1 cup barley, cooked

Directions:

  1. Preheat the oven to 375 degrees and move the rack to the lower half of the oven.
  2. Trim the fat off the chicken breasts and season them with black pepper.
  3. Drizzle olive oil at the bottom of a 9x13 glass pan. Brush the oil so that it covers the bottom of the pan evenly. Place the chicken breasts in the pan, being careful not to overlap them.
  4. Put the dish in the oven and set a timer for 5 minutes. While the chicken cooks, chop a zucchini and 2 tomatoes into 1 inch pieces.
  5. When the chicken is ready, use tongs to turn the chicken breasts over, and add the rest of the ingredients to the dish: garlic, diced onion, unsalted chicken broth, tomato sauce, Italian seasoning, lemon juice, zucchini and tomatoes. Let cook for 50 minutes, or until chicken reaches an internal temperature of 165 degrees.
  6. Add barley in the last 5 minutes of cooking. Remove from oven, and serve.

Nutrition Information

Nutrition Facts
4 servings
Amount per serving
Calories 329
% Daily Value
Total Fat 9g14%
Saturated Fat 1.5g8%
Sodium 192mg8%
Total Carbohydrate
Dietary Fiber 3g12%
  • The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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