chicken and barley chili

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NuStart · Recipes · Soups

Chicken and Barley Chili BfG

Stovetop · ~1 hr · Serves 9 · ~1½ cups each

Protein 17 g · Fiber 4 g · Calories 180

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Sodium about 220 mg per serving, about 10% of the 2,300 mg daily maximum

Ingredients

  • 1 cup onion, chopped
  • 1 clove garlic, minced
  • 3 cups water
  • ½ cup medium barley, uncooked
  • 1 can (16 oz) tomatoes, undrained and chopped
  • 1 can (16 oz) no-salt-added tomato sauce
  • 1 can (14.5 oz) low-sodium chicken broth, about 1¾ cups (Pacific Foods Organic Low Sodium, or any low-sodium brand)
  • 1 can (11 oz) whole-kernel corn, drained
  • 1 can (4 oz) green chilies, drained and chopped
  • 1 Tbsp chili powder
  • ½ tsp ground cumin
  • 3 cups grilled chicken, chopped (about 1½ lb)
  • Shredded cheese (optional topping)

Directions

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  1. In a 4-quart pot, cook the onion and garlic in a little oil until the onion is tender.
  2. Add all remaining ingredients except the chicken; bring to a boil, then reduce heat, cover, and simmer 40 minutes.
  3. Add the cooked chicken and simmer 5–10 minutes more, until heated through and the barley is tender.
  4. Add more water or broth if the chili becomes too thick. Top with cheese, if desired.
Ingredient tip. When a recipe uses a packaged or processed food, choose a version with five or fewer ingredients on the label.
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Chicken & barley chili

Produce

Meat & poultry

Dairy & eggs

Pantry & dry goods

Check your pantry

Broth. Any broth labeled low sodium or unsalted works here. Pacific Foods Organic Low Sodium is the one we tested with; its carton lists 50 mg of sodium per cup for chicken, 140 mg for beef and 120 mg for vegetable, against roughly 860 mg a cup for regular broth. The brand is not the point; the label is. Low-sodium broth does taste thinner than salted, and that is the whole idea: salt at the end, where you can taste it, instead of at the start where the carton decided for you.

Adapted from the Body for God Cookbook by Lisa Young.

Per-serving values are approximate and vary with brand, variety, and preparation.