Chicken & pearl barley risotto

Chicken & pearl barley risotto

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(3 ratings)

Prep: 5 mins Cook: 40 mins

Easy

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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Ingredients

  • 1 tsp sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

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

    Carrot

    ka-rot

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

  • 2 celery sticks, chopped
  • 1 onion, chopped
    Onion

    Onion

    un-yun

    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

    Rocket

    roh-ket

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

  • small handful mint, leaves only
    Mint

    Mint

    mi-nt

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

  • small handful flat-leaf parsley
    Parsley

    Parsley

    par-slee

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

  • juice 1 lemon
    Lemon

    Lemon

    le-mon

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

  • 1 tsp capers
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

Method

  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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binodd
23rd Feb, 2016
This is very good items.
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