Heart Healthy Recipes

Recipes, Chef Staib

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Ingredients
1 pound boneless, skinless chicken breast, cut into 1/2-inch strips

1 Tbsp olive oil

1/2 red onion, chopped

1 large zucchini, diced

1/3 cup sun-dried tomatoes, chopped

2 1/2 cups low sodium chicken broth

1 can (15 1/2 ounces) garbanzo beans, reduced sodium, rinsed and drained

3 Tbsp golden raisins

1/4 cup pitted green olives, sliced

1 1/2 tsp ground cumin

1 tsp crumbled saffron threads

1/2 tsp ground allspice

1/2 tsp ground nutmeg

Freshly ground pepper

1 lemon, juiced

3 Tbsp chopped fresh cilantro leaves, garnish

Barley, for serving, see recipe below

6 Tbsp low fat plain yogurt, for serving

Barley Ingredients
6 cups water

2 cups regular pearl barley, dry

1 medium shallot, finely chopped

1 garlic clove, chopped

1 1/2 Tbsp chopped fresh parsley

1/8 tsp curry powder

1 tsp cumin

1 tsp coriander

Freshly ground pepper

 

 

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Directions
Place the olive oil in a large Dutch oven over medium heat. Add the chicken, onion, zucchini and tomatoes. Cook, stirring, until the chicken is no longer pink and the vegetables are tender, about 4 to 6 minutes. Add all remaining ingredients except the barley, lemon, cilantro and yogurt. Bring to a boil over high heat. Boil 3 to 5 minutes. Add lemon juice and turn off heat. Make barley according to instructions in recipe. Serve tagine over 3/4 cup cooked barley with one tablespoon yogurt on top for garnish. Sprinkle with cilantro. Serves 6.

Barley Directions
In a large saucepan, combine the water, and barley (Omit - and 1 teaspoon salt) and bring to a boil over high heat. Cook about 25 minutes, until al dente. Drain the barley in a colander and reserve. In the same saucepan, sauté the shallot and garlic in the olive oil over medium heat for 2 minutes, until golden. Stir in the reserved barley, parsley, curry, cumin, and coriander. Season with pepper to taste.

Nutrition Info Chicken: Total # Serv. 6, Cals 261, Total Fat 7g, Sat Fat 1.3g, Chol 60mg, Sodium 334mg, Fiber 5g, Carbs 23g, Pro 30g

Nutrition Info Barley: Total # Serv. 10, Cals 144, Total Fat 0.6g, Sat Fat 0g, Chol 0mg, Sodium 5mg, Fiber 5g, Carbs 33g, Pro 3g

Nutrition Info Served Together: Cals 405, Total Fat 7.6g, Sat Fat 1.3g, Chol 60mg, Sodium 339mg, Fiber 10g, Carbs 56g, Pro 33g