Slow Cooker Chicken Barley Stew

4. Get out your slow cooker and try the easy, clean and comforting recipe that helped one of our readers shed 200 pounds!

Calories: 230

Get out your slow cooker and try the easy, clean and comforting recipe that helped one of our readers shed 200 pounds!

Photo: Joanne Tsakos

By Zan Ryan

Serves: 8

• INGREDIENTS:
• 32 oz low-fat, low-sodium chicken broth
• 1 tbsp garlic, minced
• 1 tsp garlic sea salt
• 1/2 tbsp thyme
• 1/2 tbsp basil
• 1/2 tbsp cilantro
• 1/4 tbsp dill
• 2 bay leaves
• 1/2 tbsp fresh ground black pepper
• 12 oz boneless, skinless chicken breast, cubed (uncooked)
• 1/2 cup uncooked black-eyed peas, rinsed and picked through
• 1/2 cup barley
• 1 medium sweet onion, cubed
• 20 oz potatoes, peeled and cubed
• 10 oz carrots (3 large), peeled and cut into 1/2-inch slices
• 8 tbsp low-fat sour cream (optional)

INSTRUCTIONS:

1. Fill a slow cooker with broth, 8 oz water, garlic, herbs and pepper. Add chicken, peas and barley, then layer onion, potatoes and carrots overtop. Liquid should just cover vegetables. Do not stir.
2. Allow to simmer overnight, at least 4 to 6 hours. Remove bay leaves and stir before serving. Spoon 1 cup into each bowl and top with 1 tbsp sour cream, if desired.

Nutrients per serving (1 cup chicken barley stew without sour cream): Calories: 230, Total Fat: 2.5 g, Sat. Fat: 0.5 g, Carbs: 3 g, Fiber: 5 g, Sugars: 4 g, Protein: 21 g, Sodium: 240 mg, Cholesterol: 40 mg

Reader Recipe Tester:
Zan Raynor
Rogers, Arkansas
“A year-and-a-half ago, I was waddling around the block to get a little exercise. Now I jog three miles a day. Last winter I wore a size 34 and now I shop for a size 10. I’ve been dieting all my life and nothing ever stuck, but changing my lifestyle to include clean-eating food choices and exercise has truly given me my life back.
”