The benefits of a fiber-rich diet, along with the increased intake of B-vitamins and a wide variety of minerals, are undisputed. But don’t ignore how great whole grains taste—experiment with the exploding availability of interesting rice blends, unique pastas, and grains like barley.


  1. To make pilaf, heat 2 teaspoons oil in medium saucepan over medium-high heat. Add onion; cook and stir 2 minutes. Add barley and fennel seed; cook and stir 2 to 3 minutes longer or until lightly browned and aromatic.
  2. Stir in chicken broth and salt; reduce heat to low, cover, and cook 45 minutes or until barley is tender.
  3. Meanwhile, heat oil in large skillet over medium-high heat. Add chicken; cook 3 to 5 minutes per side or just until browned and no longer pink in center. Cook to internal temp of 165°F.
  4. Stir preserves, ginger, garlic, and vinegar into skillet; cook and stir until chicken is coated with sauce.
  5. Serve chicken with sauce, sprinkled with green onions.


Nutritional values may change if you choose to substitute another chicken product. If substituting frozen chicken for this recipe, thaw before cooking. If substituting fresh whole boneless skinless chicken breasts, cut the whole breast in half before preparing.