Chicken and Barley Stew

By gtbalm

CALS: 513kcals/2156kJ
CARBS: 45g
SUGAR: 10g
FAT: 17g
SAT FAT: 3g
SALT: 0.8g
FIBER: 6g

*Special Equipment
Large Dutch Oven (optional)

Ingredients

• 5 1/2 (150g) pearl barley
• 4 tbsp sunflower or vegetable oil
• 1 large onion (chopped)
• 1 leek (sliced into 1/2in (1cm) rings)
• 1 celery stalk (cut into 3/4in (2cm) pieces)
• 2 large carrots (cut into 3/4in(2cm) pieces)
• 1 parsnip (cut into 3/4in(2cm) pieces)
• salt
• 1 tbsp all-purpose flour
• 8 skinless chicken breasts
• 2 cups chicken stock (see chicken stock recipe)
• 1 bouquet garni

Details

Preparation time 10mins
Cooking time 85mins

Preparation

Step 1

Put the barley in a saucepan and cover it with cold water.
Place over high heat and bring to a boil. Cook for 10 minutes, skimming off foam. Drain and rinse.

In a large Dutch oven or heavy-bottomed saucepan with a lid, heat 2 tbsp of the sunflower oil. Cook the onion, leek, celery, carrots, and parsnip for 10 minutes over medium heat until they color at the edges. Remove from the pan and wipe it out with paper towels.

Heat the remaining 2 tbsp of oil in the pan. Season the flour. Dust the chicken with the flour, shaking off excess. Cook the pieces, spaced well apart, for 3-5 minutes each side until golden. You may need to cook in batches. Set aside.

Pour in the stock, scraping up the residue from the pan. Return the vegetables, barley and chicken. Add the bouquet garni.

Bring to a boil, then reduce the heat to a gentle simmer and cook, covered, for about 45 minutes, until the chicken is cooked through. Remove the bouquet garni before serving.