Chicken and Barley Bake (Kate Gordon)

8 servings, 317 calories each

8 pieces of chicken, skin & excess fat removed
2 T olive oil
1 large onion, diced
4 cloves garlic, minced
2 cups uncooked barley
4 cups water + bouillon cube or chicken stock (2:1 with barley)
Juice & zest of 1 lemon
Optional: few sprigs of rosemary

Brown chicken pieces in oil. Set aside. Saute onion and garlic in same pan. Add barley, stir for a few minutes. Return chicken to pan, add broth, lemon juice, zest and rosemary. Bring water to boil on top of the stove. Transfer all ingredients to large ovenproof casserole or dutch oven, cover, and bake for about an hour or till all liquid is absorbed and barley is cooked.

Kate’s tips:
Use skinless thighs; quicker than dismembering and skinning a whole bird.
Use about 2 tsp Better Than Bouillon chicken concentrate and one Rapunzel unsalted veggie cube (if you're watching sodium intake).
Add green salad and some fruit for dessert, and you've got an elegant dinner for 500 calories!