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  • Summary

    Barley, brimming with protein and minerals, and whole-wheat phyllo dough make this a low-glycemic fiber powerhouse. A pleasingly nutty taste and a lush texture make you swear you're gobbling heavy cream.

    Ingredients

    • 1/2 cup hulled barley
    • 1 cup water
    • 2 tablespoons vegetable oil
    • 2 boneless, skinless chicken breast halves (about 8 oz. each)
    • Coarse salt and freshly ground black pepper
    • 1 onion, finely diced
    • 2 carrots, thinly sliced
    • 4 ounces shiitake mushrooms, trimmed and thinly sliced
    • 1/4 cup white wine
    • 2 tablespoons flour
    • 3 1/2 cups low-sodium chicken stock
    • 6 sheets whole-wheat phyllo dough
    • Extra-virgin olive oil, for brushing
    • Sea salt, for sprinkling

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 913 % Daily Value *
    • Total Fat: 33 g 50.83%
    • Saturated Fat: 8 g 40.43%
    • Trans Fat: 0 g %
    • Cholesterol: 268 mg 89.18%
    • Sodium: 23299 mg 970.77%
    • Calcium: 76 mg 7.56%
    • Potassium: 1351 mg 38.61%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 28.58%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 48 g %
    • Dietary Fiber: 9 g 34.23%
    • Sugar: 4 g
    • Protein: 102 g
    • Alcohol: 2 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 5 g
    • Vitamin A 33.44%
    • Vitamin C 9.07%
    • Vitamin D 14.9%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables5
    • Exchange - Lean Meat14
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total11 oz-eq

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