A warming winter stew that will fill you up (and the whole family – it serves four!)
- 100 g pearl barley
- 3 tsp extra virgin olive oil
- 4 x 125 g skinless chicken breast fillets, trimmed of fat, halved
- 2 brown onions, cut into very thin strips
- 3 cloves garlic, thinly sliced
- 185 ml white wine
- 2 carrots, chopped
- 1 green capsicum, sliced
- 2 bay leaves
- few sprigs thyme
- 410 g can no-added-salt tomato puree
- 500 g tomatoes, chopped
- 185 ml salt-reduced vegetable stock cube
- rind 1 lemon, peeled into strips, white pith removed, thinly sliced
- 90 g green olives
- 4 x 30 g slices rye sourdough loaf to serve
- Put barley in a small bowl and cover with hot water. Set aside.
- Heat 1 tsp oil in large saucepan or heatproof casserole dish on medium-high heat. Add chicken and cook 1-2 minutes on each side or until browned. Transfer to plate.
- Add remaining oil to pan and heat over medium heat. Add onion and garlic. Reduce heat to medium-low and cook, stirring occasionally, for 7-8 minutes or until onion softens. Increase heat to high, add wine. Cook, stirring, for 1 minute. Drain barley. Add to pan with carrot, capsicum, bay leaves, thyme, puree, tomatoes, stock and rind. Stir well, making sure barley is covered by liquid. Cover, bring to simmer on a high heat. Reduce heat to medium-low and cook, covered, for 30 minutes.
- Add chicken and olives. Continue to cook, covered, for 10-15 minutes or until chicken is just cooked and barley is tender. Remove bay leaves and thyme stalks and serve with bread.
This recipe is…
Please note, nutritional information is approximate and based on the uncooked ingredients.
|- Saturated fat||6.8 g|
|Total carbohydrates||48.4 g|
|- Sugars||19.4 g|
|Dietary fibre||11.2 g|