Dinner: Green Bean-and-Barley Chicken Casserole

Recipe by Marian Cooper Cairns With creamy chicken and green beans topped with iconic cheese crackers, this dish is a nostalgic nod to Nanas everywhere.

This recipe includes superfoods such as:

Barley

Health benefits of Green Bean-and-Barley Chicken Casserole

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

Ingredients

Cooking spray, for baking dish
4 tbsp. (1/2 stick) unsalted butter, divided
1/2 sweet onion, chopped
2 garlic cloves, chopped
3 tbsp. all-purpose flour
1/3 c. dry white wine
1 1/2 c. chicken stock
4 oz. 1/3-less-fat cream cheese, cut into pieces
1 oz. Parmesan cheese, grated (about 1/4 c.)
kosher salt
Freshly ground black pepper
2 c. shredded rotisserie chicken
3 c. cooked pearl barley (from 1 uncooked c.)
8 oz. green beans, steamed and chopped
1/4 c. chopped fresh flat-leaf parsley
1 c. crumbled cheese crackers

Instructions

Preheat oven to 425 degrees F. Lightly grease a 2-quart baking dish.
Melt 3 tablespoons butter in a medium saucepan over medium-high heat. Add onion and garlic and cook, stirring occasionally, until caramelized, 8 to 10 minutes. Whisk in flour and cook, whisking constantly, 1 minute. Gradually whisk in wine and stock. Bring to a boil. Reduce heat and simmer, stirring occasionally, until thickened, 4 to 6 minutes.
Whisk in cream cheese, one piece at a time, then Parmesan, until smooth. Season with 1/4 teaspoon salt and 1/2 teaspoon pepper. Stir in chicken, barley, green beans, and parsley. Transfer mixture to the prepared pan.
Melt the remaining tablespoon butter in a microwave-safe bowl. Add cheese crackers and stir to coat; sprinkle over casserole. Bake until golden and bubbly, 25 to 30 minutes.
Let stand 10 minutes before serving.