Recipes

Quick Southwestern Chicken Barley Chili

The great taste of chili with an unexpected healthy twist!

Ingredients
  • 1 can (14.5 oz) diced tomatoes, no salt added,undrained
  • 1/2 cup  salsa
  • 1 can (14.5 oz) fat-free chicken broth
  • 1 cup Quaker® Quick Barley
  • 3 cups water
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 can (15 oz ) black beans, drained and rinsed
  • 1 cup frozen whole kernel corn
  • 1/2 cup chopped green pepper
  • 3 cups cooked chicken breast, cut into bite-sized pieces(about 1-1/2 lbs boneless before cooking)

Preparation

In 6-qt saucepan, combine first 7 ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 10 minutes, stirring occasionally. Add beans, corn, pepper and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistency.

  • Prep Time: 05 min
  • Cook Time Time: 45 min

Yield

10 Cups

Nutrition Information

1/10 recipe (1 cup)

  • Serving Size: 1/10 recipe (1 cup)
  • Calories: 210  10% 
  • Calories from Fat: 20 
  • Total Fat: 2  3% 
  • Saturated Fat: 0.5  3% 
  • Trans Fat: 0 
  • Cholesterol: 35  12% 
  • Sodium: 250  10% 
  • Total Carbohydrate: 29  10% 
  • Dietary Fiber: 6  25% 
  • Sugars: 3 
  • Protein: 19  39% 
  • Vitamin A: 396  8% 
  • Vitamin C: 7  10% 
  • Calcium: 42  4% 
  • Iron: 2  10% 

Dietary Exchange

  • starchbread:1-1/2
  • meat:1-1/2
  • vegetables:1