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Chicken and pearl barley stew recipe
James’ chicken stew is wonderfully comforting. It is also low calorie and packed with protein, vitamins A and C, magnesium, and antioxidants to help give your immune system a boost. The pearl barley is a great source of fibre which will help you feel fuller for longer to reduce the need to snack between meals.
Ingredients:
- 500g boneless skinless chicken thigh
- 250g pearl barley
- 1 large white onion
- 3 cloves garlic
- 1 star anise
- 1 bay leave
- 2 large carrots
- 1 small swede
- 2 large parsnips
- 1 leek
- 250g Kale
- 2 x Knorr chicken stock pots
- 200ml pomace oil
- 250ml white wine
- 2lt of warm water
- Small bunch flat leaf parsley
- 2 sprigs rosemary
- 4 sprigs of thyme
Step 1
Peel carrots, parsnips, swede onions and garlic.
Slice onions and garlic, dice all other root vegetables into 1cm cubes (this does not need to be perfect if you are short of time you can buy a pre diced mix of root vegetables from the supermarket this will work just fine).
Heat up a large heavy based pan with a lid that fits on the stove top, add all the oil, and sweat of the onions and garlic in the pan with the star anise and bay leaf.
Step 2
Once the onions have become translucent in colour, add the pearl barley and toast this off for a minute. Ensure your pan is not too hot so as not to burn the peal barley.
Step 3
Once you have toasted the barley add the wine and increase the heat keep stirring at this point to stop the barley from sticking to the bottom of the pan once the wine has evaporated completely, add the water and the two packs of Knorr chicken stock pots this will create your liquor to cook your root vegetables in.
Step 4
Bring the pot to the boil and cook for 10mins then add the root vegetables and continue to cook for a further 10mins.
Step 5
Add the chicken thighs to the pot and reduce the heat to a simmer then cook on the heat for a further 15mins. Switch off the gas and leave the pot to stand for a further 10mins to allow the chicken to finish cooking through. Season with salt and pepper to taste.
Finely slice up the kale and add this to the pot, the heat of the stew will be sufficient to soften the kale whilst allowing it to retain vibrant colour.
Chop the rosemary and thyme finely and add to the pot. Return to the heat and bring to a simmer before serving.
Step 6
Garnish with parsley and serve.
Tip, to make this extra special, serve with sour dough. Rub the sliced bread with a little garlic and rosemary before baking.
