Southwestern Chicken Barley Chili recipe

Southwestern Chicken Barley Chili

In these last few weeks before Spring, we still may need a little extra warmth to make it through the cold days. This healthy Chicken Barley Chili from melskitchencafe.com does the trick, and adds some unexpected grains into the mix! What better way to bid Winter farewell than to warm up with this unforgettable protein packed soup.

Calories  284   Protein  30 g   Serves  7

Ingredients:

  • 14.5-ounce can diced tomatoes, undrained
  • 16-ounce can tomato sauce
  • 1 3/4 cups low-sodium chicken broth
  • 1 cup medium pearled barley (not quick cooking)
  • 4 cups water or additional low-sodium chicken broth
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon dried oregano
  • dash cayenne pepper (more or less to taste)
  • 2-3 boneless skinless chicken breasts (about 1 1/2 pounds), cut into bite-size pieces (leave whole if using an Instant Pot/pressure cooker or slow cooker)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 1/2 cups frozen corn kernels

 Directions:

  1. Stovetop: In a large pot (about 6 quarts), combine the diced tomatoes, tomato sauce, chicken broth, barley, water, chili powder, cumin, dried oregano and cayenne (if using). Stir well.
  2. Bring the mixture to a boil over high heat and add the chicken. Stir to combine. Reduce the heat to medium-low, cover, and simmer the chili for 40 minutes, until the barley is tender and chewy and the chicken is no longer pink. Stir occasionally, while it simmers to prevent sticking and to make sure it stays at a steady simmer.
  3. After 40 minutes, add the beans and corn. Stir to combine and simmer for five more minutes. Serve the chili with toppings, if desired.
  4. The chili will thicken considerably upon cooling. Add chicken broth or water as needed to achieve a desirable consistency (especially if reheating the leftovers).
  1. Instant Pot {Pressure Cooker}: In the insert of a 6-quart or larger electric pressure cooker (like the Instant Pot) combine the diced tomatoes, tomato sauce, chicken broth, barley, water, chili powder, cumin, dried oregano, cayenne (if using), and beans. Stir well.
  2. Nestle the chicken into the mixture. Secure the lid and cook on high pressure for 18 minutes (for the Instant Pot, select Manual, then dial down or up to the correct time; it will start automatically).
  3. Let the pressure cooker naturally release pressure for 10 minutes then quick release the remaining pressure (if liquid sputters through the valve, cover with a damp cloth while releasing pressure or wait a few minutes before releasing the rest of the pressure).
  4. Remove the chicken to a cutting board or plate and shred or cut into bite-size pieces. Stir the chicken and corn back into the pot. Heat through. Serve the chili with toppings, if desired.
  5. The chili will thicken considerably upon cooling. Add chicken broth or water as needed to achieve a desirable consistency (especially if reheating the leftovers).
  1. Slow Cooker: In the insert of a 6-quart or larger slow cooker combine the diced tomatoes, tomato sauce, chicken broth, barley, water, chili powder, cumin, dried oregano, cayenne (if using), and beans. Stir well.
  2. Nestle the chicken into the mixture. Cook on low for 7-8 hours or high for 4-5 hours.
  3. Remove the chicken to a cutting board or plate and shred or cut into bite-size pieces. Stir the chicken and corn back into the slow cooker. Heat through. Serve the chili with toppings, if desired.
  4. The chili will thicken considerably upon cooling. Add chicken broth or water as needed to achieve a desirable consistency (especially if reheating the leftovers).

Serves 7
Calories 284
Total Fat  2 g
Saturated Fat  0 g
Total Carbohydrate  37 g
Protein  30 g

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