food of the week
  who we are - what's new - getting started - community
 
The World's Healthiest Foods
eating healthy
 
  

Send this page to a friend...
Printer friendly version
return to recipes

Braised Rosemary Chicken & Vegetables

This delicious tasting substantial one dish meal is full of nutritional benefits. It can be made easily, and the fresh herbs add a great tasting Mediterranean flavor. Our stovetop braising method is not only fast but it is a healthier way of cooking that is lighter with less fat.

Prep and Cook Time: 25 minutes; cooking time 35 minutes

Ingredients:
¼ cup pearl barley
1 medium onion, cut in half and sliced medium thick
5 cloves garlic, chopped
4 skinless chicken thighs, skin removed
1 medium red bell pepper, cut in 1 inch squares
1 cup carrots,sliced medium thick
2 cups crimini mushrooms, sliced medium thick
1 TBS tomato paste
2 cups + 1 TBS chicken broth
1 TBS fresh lemon juice
2 TBS fresh rosemary, chopped
2 TBS fresh thyme, chopped
15 oz can navy beans, drained
Salt & pepper to taste

Directions:


  1. Soak barley in a bowl of water while preparing rest of ingredients.
  2. Chop and cut onion, garlic, bell pepper, carrots and mushrooms. Strain barley and discard water.
  3. Heat 1 TBS broth in a medium size braising pan or wide soup pot.
    Healthy Sauté onion in broth for 3-4 minutes over medium heat stirring frequently.
  4. Add garlic, bell pepper, carrots, barley and mushrooms. Continue to sauté for another 5 minutes stirring. Place chicken thighs on top of vegetables.
  5. In a separate small bowl mix tomato paste with broth and lemon juice, and pour over chicken and vegetables.
  6. Bring to a boil and reduce heat to low. Cover, and simmer for about 35 minutes.
  7. Add beans, herbs, salt and pepper and continue to cook for another 5 minutes or until chicken and vegetables are tender. This is our Stovetop Braising cooking method.

    Serves 4

    Serving Suggestions:
    Serve with:

Healthy Cooking Tips: The vegetables are cut medium thick so they don’t over cook before the barley is done. You want the vegetables to become tender throughout since this is a stew and it has more flavor if the ingredients can have more time to infuse with one another. But you don’t want mush for vegetables from being over cooked. The best way to avoid either is to cut them the size asked for. The peppers are 1inch pieces. The sliced carrots and mushrooms should be about ½ inch thick. Also, this dish would cook faster if the thighs were boneless, but would not have near as a good a flavor, so use skinless thighs with the bone in. This also gives the barley a chance to fully cook. Make sure the herbs are fresh and not added until 5 minutes before done. They will start to lose their flavor if added too soon. Check for tenderness of both the vegetables and chicken before adding the beans and herbs so they don’t get over cooked. They should be almost done.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Braised Rosemary Chicken & Vegetables
1.00 serving
275.29 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 10482.40 IU 209.6 13.7 excellent
vitamin C 65.92 mg 109.9 7.2 excellent
tryptophan 0.21 g 65.6 4.3 very good
vitamin K 50.02 mcg 62.5 4.1 very good
selenium 30.75 mcg 43.9 2.9 good
protein 21.46 g 42.9 2.8 good
dietary fiber 8.84 g 35.4 2.3 good
vitamin B3 (niacin) 6.17 mg 30.9 2.0 good
phosphorus 296.25 mg 29.6 1.9 good
manganese 0.53 mg 26.5 1.7 good
vitamin B6 (pyridoxine) 0.46 mg 23.0 1.5 good
vitamin B2 (riboflavin) 0.38 mg 22.4 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Braised Rosemary Chicken & Vegetables

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.

 

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
© 2002-2005 The George Mateljan Foundation