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Toasted barley & chicken pilaf

  • 1
  • Easy
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Recipe Ingredients

  • 1½ cups pearl barley
  • 3 tsp olive oil
  • 4 skinless, boneless chicken thighs (450g), cut into 2,5cm chunks
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 1 small onion, chopped
  • 230g sliced button mushrooms
  • 400g to 410g (1¾ cups) chicken stock
  • 2 cups water
  • ½ tsp dried thyme
  • ¼ tsp ground nutmeg
  • salt and pepper
  • parsley leaves for garnish

Recipe Directions

  1. Heat a large, deep frying pan on medium-high until hot. Add barley and cook for 4 to 5 minutes or until toasted and fragrant, stirring occasionally. Transfer barley to large bowl.
  2. In the same pan, heat 2 teaspoons oil on medium-high until hot. Add chicken and cook for 5 minutes or just until it loses its pink colour on the outside, stirring occasionally. Transfer chicken to bowl with barley.
  3. Add remaining 1 teaspoon oil to the pan, and cook carrots, celery and onion on medium for 7 to 8 minutes or until tender but still crisp, stirring frequently. Stir in mushrooms and cook for 10 minutes longer or until most of the liquid evaporates and vegetables are tender and lightly browned.
  4. Return chicken and barley to pan. Stir in stock, water, thyme, nutmeg, ½ teaspoon salt and ¼ teaspoon freshly ground black pepper. Heat to boiling on medium-high. Reduce heat to low. Cover and simmer for 30 to 35 minutes or until barley is tender and chicken is no longer pink in centre. Makes about 8 cups. Serve pilaf garnished with parsley leaves.

EACH SERVING About 2 037kJ, 33g protein, 67g carbohydrate, 10g total fat (2g saturated), 14g fibre, 94mg cholesterol, 865mg sodium.


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