Chicken, Pearl & Barley Risotto

Prep time: 5 mins

Cook time: 40 mins

Serves 2 (as a main)

PER SERVE 2140kJ, protein 36g, total fat 12g (sat. fat 3g), carbs 54g, fibre 18g, sodium 247mg • Carb exchanges 3 1/2 • GI estimate low

Ingredients

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1 tsp olive oil
2 chicken thighs, bone in, skin removed
2 carrots, chopped
2 celery sticks, chopped
1 brown onion, chopped
1 clove garlic, crushed
140g (3/4 cup) pearl barley
500ml (2 cups) water
Freshly ground black pepper
Green dressing
30g rocket leaves
Small handful mint, leaves only
Small handful flat-leaf parsley
Juice 1 lemon
1 tsp drained capers in vinegar

Method

Heat the oil in a large saucepan over medium-high heat. Add the chicken and cook for 5 minutes or until browned on all sides. Add the carrot, celery and onion. Cook, stirring occasionally, for 5 minutes or until start to soften.
Add the garlic and barley to the pan. Stir. Add the water. Cover and bring to a simmer. Reduce heat to medium-low and simmer, covered, stirring occasionally, for 25-30 minutes or until the barley is tender.
Meanwhile, the make the green dressing, place all the ingredients in the bowl of a small food processor. Cover and blitz until very finely chopped. Transfer to a small bowl and set aside until ready to serve.
When the pearl barley is soft, but still with a little bite, and most of the liquid has been absorbed, it’s ready to serve. Season with pepper. Divide the risotto between two plates, adding spoonfuls of the dressing.

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