Barley and Chicken Pilaf

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    * Nonfat cooking spray
    * 1 onion, chopped
    * 1 boneless, skinless chicken breast,
      cubed
    * 2 cloves garlic, crushed
    * Salt and freshly ground pepper
    * 1 tsp basil
    * 1/2 tsp tarragon
    * 1/2 tsp celery seed
    * 1 cup pearl barley
    * 3 cups low-sodium chicken broth
    * 1 bay leaf
    * 2 cups broccoli florets or 
      asparagus pieces
    * 1/2 cup chopped fresh parsley

 
    * Preheat oven to 350 degrees. Spray 
      Dutch oven. 
    * Add onion and saute until onion is 
      limp. 
    * Add chicken breast and cook, stirring, 
      until chicken is no longer pink. 
      Spray as needed. 
    * Add garlic, salt, pepper, basil, 
      tarragon, and celery seed. 
    * Cook 1 minute. Add barley, spray, 
      and cook, stirring, 2 minutes. 
    * Add boiling broth and bay leaf. 
    * Bring to boil, cover, and place in 
      oven. Bake 30 minutes. 
    * Add vegetable, cover, and bake 15 
      minutes, or until all liquid has 
      been absorbed. 
    * Remove and discard bay leaf. 
    * Stir in parsley. 

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