One-Dish Barley, Wild Rice, and Chicken Pilaf

Health score
46%
One-Dish Barley, Wild Rice, and Chicken Pilaf
45 min.
4
401kcal

Suggestions

Ingredients

  • cups chicken breast cooked chopped
  • 0.3 cup porcini mushrooms dried chopped
  • 14 ounce less-sodium chicken broth fat-free canned
  • 0.3 cup parsley fresh chopped
  • teaspoons thyme leaves fresh chopped
  •  garlic cloves minced
  • 0.3 teaspoon ground pepper black
  • tablespoon olive oil 
  • cup onion finely chopped ( 1 medium)
  • ounces parmesan cheese fresh grated
  • 0.8 cup pearl barley uncooked
  • 0.3 teaspoon salt 
  • 0.5 cup water hot
  • 0.3 cup rice wild

Equipment

  • frying pan

Directions

  1. Combine 1/2 cup hot water and mushrooms; let stand 10 minutes or until mushrooms are tender. Set aside.
  2. Heat oil in a large nonstick skillet over medium heat.
  3. Add onion; cook 1 minute, stirring frequently.
  4. Add garlic; cook 30 seconds, stirring frequently.
  5. Add barley, rice, and thyme; cook 5 minutes or until lightly browned, stirring frequently. Stir in mushroom mixture and broth. Cover, reduce heat, and simmer 40 minutes or until barley is tender. Stir in chicken and cheese; cook 5 minutes or until thoroughly heated. Stir in parsley, salt, and pepper.
  6. Wine note: Chicken breast does not always demand white wine, especially when it's accompanied by porcini mushrooms and wild rice.
  7. Serve an easy-drinking wine, like Trapiche Pinot Noir 2005 ($
  8. from Argentina. The straightforward raspberry and cherry fruit of this wine marry well with the earthy porcini and nutty rice without overpowering the white meat. -Jeffery Lindenmuth

Nutrition Facts

Calories401kcal
Protein33.23%
Fat23.46%
Carbs43.31%

Properties

Glycemic Index
62.25
Glycemic Load
5.1
Inflammation Score
-9
Nutrition Score
23.265651915384%

Flavonoids

Apigenin
8.11mg
Luteolin
0.51mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.6mg
Quercetin
8.17mg

Nutrients percent of daily need

Calories:400.88kcal
20.04%
Fat:10.49g
16.14%
Saturated Fat:3.66g
22.86%
Carbohydrates:43.59g
14.53%
Net Carbohydrates:35.9g
13.05%
Sugar:2.6g
2.89%
Cholesterol:69.14mg
23.05%
Sodium:840.09mg
36.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.44g
66.87%
Vitamin B3:12.97mg
64.84%
Vitamin K:65.48µg
62.36%
Selenium:40.45µg
57.78%
Phosphorus:418.68mg
41.87%
Manganese:0.8mg
40.18%
Vitamin B6:0.68mg
34.17%
Fiber:7.69g
30.78%
Calcium:219.53mg
21.95%
Magnesium:85.71mg
21.43%
Copper:0.4mg
19.9%
Zinc:2.8mg
18.64%
Vitamin B5:1.54mg
15.38%
Vitamin B2:0.26mg
15.34%
Iron:2.71mg
15.05%
Potassium:492.57mg
14.07%
Vitamin C:10.31mg
12.5%
Vitamin B1:0.18mg
11.77%
Vitamin B12:0.61µg
10.11%
Vitamin A:500.65IU
10.01%
Folate:39.6µg
9.9%
Vitamin E:0.85mg
5.69%
Vitamin D:0.21µg
1.39%
Source:My Recipes