Chicken & pearl barley risotto

Chicken & pearl barley risotto

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(13 ratings)

Prep: 5 mins Cook: 40 mins


Serves 2

Tender chicken and wholesome pearl barley with a light herby dressing make this a great low-calorie, low-fat weeknight dinner

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal463
  • fat8g
  • saturates2g
  • carbs71g
  • sugars12g
  • fibre6g
  • protein23g
  • salt0.3g
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  • 1 tsp sunflower oil
    Sunflower oil

    Sunflower oil

    Sunflower oil is made from pressing sunflower seeds and extracting the oil. It's usually…

  • 2 chicken thighs, skinless, bone in
  • 2 carrots, chopped



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 celery sticks, chopped
  • 1 onion, chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1 garlic clove, crushed
  • 140g pearl barley

For the green dressing

  • ½ x 60g bag fresh rocket leaves



    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

  • small handful mint, leaves only



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • small handful flat-leaf parsley



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • juice 1 lemon



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • 1 tsp capers
    Capers in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…


  1. 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.

  2. 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.

  3. 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.

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Comments, questions and tips

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20th May, 2020
500ml water was far too much! I will use less next time, maybe about 350ml. The recipe is filling but feels healthy to eat, and is tasty.
23rd Feb, 2016
This is very good items.
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