When I started getting serious about trying to lose some weight, I knew I was going to need to make some changes to my diet. One thing I knew I needed to do was ease up on the sugar intake. The other change I knew I needed to make was to get 20-25 grams of fiber into my diet on a daily basis, as well as 50-60 grams of good lean protein every day.
I knew the fiber would really help my metabolism, and the protein would help me stay full longer and build muscle, which would in turn also help my metabolism. Win-Win people. As I was striving for this goal, I found that you really have to plan to get 20-25 grams of fiber and 50-60 grams of protein in your day. That kind of thing doesn’t just happen.
Of course as time has gone by I don’t have to think so hard about my food choices anymore, but I do still have to plan. I make myself eat breakfast every morning (either oatmeal with bananas and almonds or a high fiber/protein cereal.) I eat at least two high fiber/protein 150 calorie snacks a day, and try to make healthy dinners that everyone in the family will eat…..with few complaints, hopefully. :)
This recipe definitely meets the requirements for high fiber and protein, and it still some how manages to taste AWESOME. If you have precooked chicken, and barley in your freezer this meal can literally be ready in 10-15 minutes. If you don’t, just remember barley takes a little while (about an hour) to get tender. I like to cook up a whole bag and then put it in 2 cup portions in the freezer. Barley is also great to add to stews or throw a hand ful on your salad for a little added fiber/protein.
Barley Chicken Chili
2 cups cooked chicken, cubed 2 cups barley, cooked 2 cups pinto beans or 1 15 oz can 1 can Rotel tomatoes, I like mild, and I drain it so it won’t be to hot for the kids. 1 15 oz can diced tomatoes 1 medium onion, chopped 2 cups chicken stock or broth, or 2 cups water and 2 chicken bullion cubes 1/4 cup packed cilantro leaves, chopped 1 1/2 tsp cumin 1 tsp chili powder 1/4 cup Italian dressing or 1/2 tsp dry Italian seasoning packet mix (just gives it a little zip!) 1 tsp lemon juice 1 tsp sugar Salt to taste shredded cheese and sour cream for serving In a large pot, saute chopped onion in a little oil. Add tomatoes and chicken broth. Stir in Cumin, Chili powder, sugar and Italian dressing . Add chicken, beans, and barley. Simmer for 5-10 minutes. Just prior to serving add cilantro, lemon juice and salt to taste. Serve and enjoy. *Would also be great served with tortilla chips.
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{ 4 comments… read them below or add one }
I can’t wait to try out this recipe. Yum!
I think I need to make it again this week. Just looking at the pictures last night when I was posting made me start craving it. It really is super tasty!
Thankyou for a crowd pleasing, yummy, healthy meal. I have made this 3 or 4 times in the last two weeks.
how would this be without the chicken? I’ll eat stock and eggs, thats the only meat type products i can stomach.