Curried Barley with lentils and chicken

By emtoothfxr

6 points for 1 1/2 cups. Delicious and filling. A little bit time consuming with the number of ingredients but good. Serve with soft flatbread. Yum.

Ingredients

• 2 tsp olive oil
• 1 1/4 cup(s) sweet red pepper(s), chopped
• 1 cup(s) onion(s), chopped
• 2 tsp minced garlic
• 2 tsp ginger root, freshly grated
• 2 tsp curry powder
• 2 cup(s) water
• 2 cup(s) canned chicken broth
• 1 cup(s) carrot(s), sliced
• 1/2 cup(s) uncooked barley
• 3 1/3 oz dry lentils, rinsed and picked over (about 1/2 cup)
• 1 pound(s) cooked boneless, skinless chicken breast, cut into bite-size chunks
• 4 1/2 oz frozen kale, chopped (about 1 cup)
• 1/2 cup(s) plain fat-free yogurt

Preparation

Step 1

Heat oil in a large saucepan. Add peppers and onion. Sauté over medium-high heat until lightly browned, about 5 minutes. Stir in garlic, ginger root and curry powder. Cook over low heat until fragrant, about 1 minute.


Stir in water, broth, carrots and barley; bring to a boil. Cover, reduce heat to low and simmer 10 minutes.


Stir in lentils. Cover and simmer, stirring once or twice, until barley and lentils are tender, about 30 to 35 minutes.


Stir in chicken and kale; cover and cook until chicken is cooked through and kale is hot, about 5 minutes. Serve yogurt on the side to drizzle over top. Yields about 1 1/2 cups per serving plus 2 tablespoons of yogurt.
Notes