CHICKEN & PEARL BARLEY RISOTTO
Tender chicken and wholesome pearl barley with a light herby dressing make this a great low-calorie, low-fat weeknight dinner
Provided by Miriam Nice
Categories Dinner, Lunch, Main course, Supper
Time 45m
Number Of Ingredients 12
Steps:
- Heat a large saucepan over a medium-high heat and add the oil. Add the chicken and fry for 5 mins or until well-browned on all sides. Tip in the vegetables and cook for a further 5 mins until starting to soften. Add the garlic and pearl barley, then pour over 500ml water. Cover and leave to simmer for 25-30 mins, stirring occasionally.
- Meanwhile, put all the dressing ingredients in the small bowl of a food processor and blitz until very finely chopped. Transfer to a bowl and set aside until serving.
- 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 to taste and divide the risotto between two plates, adding spoonfuls of the dressing, to serve.
Nutrition Facts : Calories 463 calories, Fat 8 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 71 grams carbohydrates, Sugar 12 grams sugar, Fiber 6 grams fiber, Protein 23 grams protein, Sodium 0.3 milligram of sodium
BARLEY, CHICKEN & MUSHROOM RISOTTO
Love risotto? Try this low-fat version, which swaps traditional risotto rice for pearl barley
Provided by Jennifer Joyce
Categories Dinner, Main course
Time 1h
Number Of Ingredients 13
Steps:
- In a large heavy saucepan, heat the butter and oil. Sauté the shallots and garlic with some seasoning for 5 mins, then stir in the chicken and cook for 2 mins.
- Add the barley and cook for 1 min. Pour in the wine and stir until it is absorbed. Add the mushrooms and thyme, then pour over ¾ of the stock. Cook for 40 mins on a low simmer until the barley is tender, stirring occasionally and topping up with remaining stock if it looks dry. Remove from the heat and stir in the grated Parmesan. Serve immediately, with chives and Parmesan shavings scattered over, if you like.
Nutrition Facts : Calories 564 calories, Fat 12 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 61 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 42 grams protein, Sodium 1.1 milligram of sodium
SLOW-COOKER CHICKEN AND BARLEY RISOTTO WITH EDAMAME
"Time-consuming" come to mind when you hear "risotto?" Not with this simple slow cooker recipe of chicken breasts, barley and green soybeans. Make it your way with the easy variation below.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 4h50m
Yield 9
Number Of Ingredients 10
Steps:
- Spray 4- to 5-quart slow cooker with cooking spray. In slow cooker, mix chicken, onions, barley, carrot, garlic, salt, thyme and 3 cups of the broth.
- Cover; cook on Low heat setting 4 to 5 hours.
- In 2-cup microwavable measuring cup, microwave remaining 1 cup broth uncovered on High 2 to 3 minutes or until boiling. Stir thawed edamame and boiling broth into chicken mixture in slow cooker.
- Increase heat setting to High. Cover; cook 25 to 30 minutes longer or until edamame are tender. Stir in cheese.
Nutrition Facts : Calories 250, Carbohydrate 27 g, Cholesterol 45 mg, Fiber 6 g, Protein 23 g, SaturatedFat 2 g, ServingSize 1 Serving (About 1 Cup), Sodium 690 mg, Sugar 2 g, TransFat 0 g
SMOKY CHICKPEA & PEARL BARLEY RISOTTO
Swap regular risotto rice for chickpeas and pearl barley to make this smoky chipotle-flavoured risotto. Add extra chipotle if you like it spicy
Provided by Liberty Mendez
Categories Dinner
Time 1h
Number Of Ingredients 10
Steps:
- Heat the oil in a large saucepan over a medium heat, add the onion and fry for 5 mins to soften slightly. Add the garlic and paprika, and fry for a further 30 seconds until fragrant. Tip in the tomatoes, stock, chickpeas, pearl barley and chipotle paste.
- Bring to the boil, cover with a lid and simmer for 35-40 mins until the pearl barley is tender but retains a little bite. Serve with a swirl of crème fraîche and a grinding of black pepper.
Nutrition Facts : Calories 490 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 81 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 14 grams protein, Sodium 0.6 milligram of sodium
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