Chicken and Barley Chili Recipe

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Ingredients:

Serving

1 cup chopped onion
1 garlic clove, minced
1 tbsp vegetable oil
3 cups water
1/2 cup barley
1 (28 oz) can crushed tomatoes
2 cups chicken stock
1 1/2 cups frozen corn kernels
1 (14 1/2 oz) can black beans, undrained
1 (4 oz) can chopped green chilies (or fresh if you've got them)
1 -2 tbsp chili powder
1 -2 tsp cumin
1/2-1 tsp oregano
3 cups chopped cooked chicken
salt ( add to taste) (optional)

Directions:

In a 4-qt saucepan or Dutch oven, cook onion and garlic in oil till onion is tender.
Add remaining ingredients except chicken.
Bring to a boil. Reduce heat to low.
Cover and simmer 40 minutes, stirring occasionally. Add more water or stock if it seems too thick.
Add cooked chicken; continue simmering 5-10 minutes till chicken is heated through and barley is tender.
Taste to adjust seasonings - I'm sure I add more chili powder and cumin than this calls for, maybe a touch of oregano.
Salt is up to you - always easier to add it at the end than start with too much.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	351.46 Kcal (1471 kJ)
Calories from fat	167.03 Kcal
		% Daily Value*
Total Fat	18.56g	29%
Cholesterol	35.51mg	12%
Sodium	527.36mg	22%
Potassium	500.16mg	11%
Total Carbs	31g	10%
Sugars	3.04g	12%
Dietary Fiber	3.98g	16%
Protein	16.86g	34%
Vitamin C	9.3mg	16%
Iron	1.9mg	11%
Calcium	48.2mg	5%

Amount Per 100 g
Calories	127.45 Kcal (534 kJ)
Calories from fat	60.57 Kcal
		% Daily Value*
Total Fat	6.73g	29%
Cholesterol	12.88mg	12%
Sodium	191.24mg	22%
Potassium	181.37mg	11%
Total Carbs	11.24g	10%
Sugars	1.1g	12%
Dietary Fiber	1.44g	16%
Protein	6.11g	34%
Vitamin C	3.4mg	16%
Iron	0.7mg	11%
Calcium	17.5mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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