Best Weight Watchers Barley With Butternut Squash Apples And Onions Recipes

Weight Watchers Barley With Butternut Squash, Apples and Onions image

Provided by Vraklis

Categories Grains

Time 45m

Yield 4 cups, 4 serving(s)

Number Of Ingredients 11

3/4 teaspoon salt, divided
1/2 cup uncooked barley
1 tablespoon olive oil
2 cups butternut squash, peeled & diced
1 cup onion, chopped
1/2 cup sweet red pepper, diced
1 medium apple, peeled, cored, diced
1 1/2 teaspoons garlic, minced
3/4 teaspoon dried thyme
1/4 teaspoon black pepper
1/3 cup fat-free chicken broth

Steps:

Bring 3 cups of water and 1/2 teaspoon of the salt to a boil in a medium saucepan; add barley. Cover saucepan and simmer barley until tender, about 30 to 35 minutes; drain.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash and cook, stirring often, until it's starting to soften--about five minutes. Add the onion and red pepper and cook for an additional 3 minutes.
Stir in apple, garlic, thyme, black pepper and remaining 1/4 teaspoon of salt. Cook, stirring, until apple is almost tender, about 2 minutes; stir in broth, scraping bottom of skillet with a wooden spoon to loosen any browned bits. Stir in cooked barley; toss over low heat to mix and coat. Remove from heat and serve. Yields about 1 cup per serving.
*To make this vegetarian, use vegetable broth in place of the chicken broth.

Nutrition Facts : Calories 191.6, Fat 4.2, SaturatedFat 0.6, Sodium 522.1, Carbohydrate 36.9, Fiber 7.7, Sugar 9, Protein 4.5

Sauced Chicken Breasts With Apples and Onions image

Provided by Derf2440

Time 31m

Yield 4 serving(s)

Number Of Ingredients 8

2 tablespoons all-purpose flour
salt and pepper
4 (4 ounce) boneless skinless chicken breast halves
2 teaspoons olive oil, divided
3 cups sliced onions
2 1/2 cups sliced peeled granny smith apples (about 3 apples)
1 teaspoon dried marjoram or 1/4 teaspoon dried rosemary
1 cup apple cider or 1 cup apple juice

Steps:

Place flour and salt and pepper in a ziplock bag, add chicken, seal bag and shake to coat.
Heat 1 teaspoon oil in a large nonstick frypan over medium high heat.
Add chicken, saute 2 minutes on each side.
Remove from pan, keep warm.
Heat 1 teaspoon oil in pan.
Add onion, saute for 5 minutes or until browned.
Add apple and marjoram, saute for 5 more minutes.
Add the chicken and cider, bring to a boil.
Cover, reduce heat, and simmer for 10 minutes or until chicken is done.

Nutrition Facts : Calories 249.7, Fat 3.9, SaturatedFat 0.7, Cholesterol 65.8, Sodium 78.3, Carbohydrate 25.9, Fiber 3.7, Sugar 13.3, Protein 27.9