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I'm really happy to have discovered barley. It's very good, despite how humble it looks. It's full of fibre, too, and easy - you just have to know how to cook it!
Be the first to make this!
- 200ml water
- 1 vegetable stock cube
- 50g barley
- 1 tablespoon olive oil
- 4 chicken breast fillets
- 500g fresh asparagus
MethodPrep:10min ›Cook:1hr30min ›Ready in:1hr40min
- Bring water and the vegetable stock cube to the boil in a pan, reduce the heat to very low and stir in the barley. Cook until the barley is tender, about 1 1/2 hours. Drain if any water remains.
- Heat the olive oil in a frying pan over medium heat and cook the chicken breast fillets, turning occasionally, until golden and no longer pink at the centre, about 10 minutes.
- Bring a pan of salted water to the boil and cook the asparagus until tender with a bite at the centre, about 4 minutes; drain.
- Stir the barley and asparagus together and serve with the chicken breast fillets on the side.
Sprinkle with minced fresh herbs - it's super good that way!
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- 1 cup pearl barley
- 2 1/2 cups vegetable stock or water
- 2 tablespoons vegetable oil
- 1 large egg
- 1 1/2 sticks unsalted butter
- Six 12-ounce chicken breasts on the bone, with skin
- Salt and freshly ground pepper
- Roasted asparagus, for serving (see Note)
In a medium saucepan, toast the barley over high heat, stirring a few times, until browned and fragrant, about 5 minutes. Add the vegetable stock and oil, cover and simmer over moderately low heat for 5 minutes. Strain the mixture into a glass measuring cup, pressing firmly on the barley to extract as much liquid as possible. You should have about 1 cup. Return the infusion to the saucepan and keep warm.
In a small saucepan, cover the egg with 2 inches of water and bring to a boil. Simmer over low heat until soft-boiled, about 3 minutes. Drain and cover with cold tap water.
In each of 2 large nonstick skillets, melt 6 tablespoons of the butter. Season the chicken breasts with salt and pepper. Add 3 chicken breasts to each skillet, skin side down. Cook over moderately low heat, turning a few times, until the skin is golden and crisp and an instant-read thermometer inserted in the thickest part of the meat registers 155°, about 25 minutes. Transfer the chicken to a work surface and let rest for 10 minutes.
Meanwhile, using a serrated knife, slice off the top 1/4 inch of the egg shell. Using a small spoon, scoop the egg into a blender. Add the warm barley infusion and blend to a foamy sauce. Season with salt.
Remove the chicken breasts from the bone and halve them lengthwise. Arrange the chicken on plates, cut sides up. Ladle the barley foam alongside and serve with roasted asparagus.
Chicken Barley Stew
Heat 2 teaspoons of olive oil in a large saucepan set over medium-high heat. Add the chicken, ½ teaspoon salt and ½ teaspoon ground pepper, and cook until the chicken is cooked through, about 5 minutes. Transfer the chicken to a plate and keep warm.
Heat the remaining 2 teaspoons of olive oil in the saucepan. Add the onion, carrots and celery. Cook, stirring occasionally, until the vegetables soften, about 5 minutes.
Add the garlic, thyme and remaining ½ teaspoon salt and ½ teaspoons ground pepper. Cook for 1 minute.
Stir in the pearl barley, chicken broth and diced tomatoes. Bring to a boil, then reduce the heat to medium-low, cover and simmer until the barley is tender, 50&ndash60 minutes. Stir in the chicken and parsley. Serve.
When it comes to soups and stews, I&rsquom a year-round kind of gal. Perhaps it&rsquos because I&rsquom a sucker for comfort food whenever it&rsquos placed in front of me, or maybe it has something to do with my penchant for doubling everything and freezing the extras. In my book, you can never have too many freezer meals, no matter whether it&rsquos summer or winter.
This chicken and barley stew falls smack dab into the middle of the comfort food category. And while comfort food often involves butter, cheese and bacon, this stew actually wears the &ldquohealthy&rdquo label proudly. From the vegetables to the chicken to the barley, there&rsquos a ton of hearty goodness in each bite.
If you&rsquore looking for a 30-minute meal, this isn&rsquot it. However, most of the preparation involves simmering the stew, which means that you can be hands off for most of the cooking time. That&rsquos very good news when you have a million things to do right before dinnertime and don&rsquot have the patience to be standing over the stove.
In fact, if I know I&rsquom going to be short on time, I cut up the chicken and the vegetables earlier in the day or even the night before. When it&rsquos time to cook the stew, I just have a little sautéeing to do before simmering. As I mentioned in my post How to Use Mise en Place for Easy Meal Prep, a little planning goes a long way in making meal prep a breeze.
If you make the entire stew earlier in the day, be sure to have some extra chicken broth on hand. The pieces of barley are like little sponges and will absorb any extra liquid as the stew rests. As you&rsquore reheating the stew, just stir in the extra chicken broth for a slightly soup-ier consistency.
This stew pairs perfectly with a fresh kale or spinach salad, or a side of steamed veggies.
- 8 cups water
- 2 pounds chicken thighs, or more to taste
- 1 ½ cups chopped carrots
- 1 cup chopped celery (try to include celery leaves)
- 1 onion, chopped
- ¾ cup pearl barley
- 3 bay leaves
- 1 cube chicken bouillon, or more to taste
- 1 teaspoon poultry seasoning
- 1 teaspoon rubbed sage
- 1 teaspoon salt, or to taste
- ¼ teaspoon ground black pepper
- 2 tablespoons lemon juice
Combine water, chicken thighs, and bay leaves in a large stock pot bring to a boil, reduce heat to low, place a cover on the pot, and cook at a simmer until the chicken is tender, about 30 minutes.
Remove chicken to a cutting board to cool. Remove and discard bones, skin, and fat from chicken. Cut remaining meat into bite-sized pieces.
Cool broth until the fat congeals on the surface. Skim and discard fat.
Return soup to heat add carrots, celery, onion, pearl barley, bay leaves, chicken bouillon, poultry seasoning, sage, salt, and black pepper. Bring the soup to a boil, reduce heat to low, place cover on the pot, and simmer until the barley is cooked and the vegetables are tender, 60 to 90 minutes. Stir lemon juice into the soup just before serving.
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Instant Pot Chicken Asparagus Potato Dinner
Instant Pot Chicken Asparagus Potato Dinner–moist bites of chicken, cubed potatoes and crisp bites of asparagus are tossed with a seasoning blend of smoked paprika, garlic powder and more to create a well seasoned one pot dinner. Use the Instant Pot to make this dinner quickly.
Instant Pot Chicken Asparagus Potato Dinner
I truly love dinners like these. All the food (protein, carb, vegetable) is in one pot with a minimal mess to clean up. I love the bright pop of color from the asparagus. Plus I love the crispness of the asparagus paired with the soft potatoes. The chicken is well seasoned and I love the addition of the smoked paprika for a bit of smoky flavor.
For some reason asparagus was on sale at my grocery store. Usually it’s not readily available this time of year so I snatched it up. If you can’t get asparagus you can also make this with broccoli or green beans.
I used fresh boneless skinless chicken thighs for this recipe but if you’re not a fan of dark meat you can also use chicken breasts. I really love how tender chicken thighs get though. That is what I would recommend.
- 1 tbsp. butter
- 1 tbsp. olive oil
- 2 boneless skinless chicken breast (1/2 lb), cut into bite-size pieces
- 2 cloves garlic, minced
- 1 c. sliced mushrooms
- 2 c. sliced asparagus
- 1 pkg. (6oz) corn bread stuffing mix
- 1/4 c. dry white wine (optional)
- 1 can (14oz) chicken broth
- 1 can (10.7oz) condensed cream asparagus or cream of chicken soup, undiluted
Preheat oven to 350. Heat butter and oil in large skillet till butter is melted. Cook and stir in chicken and garlic about 3 mins. over med-high heat till chicken is not longer pink. Add mushrooms cook and stir 2 mins. Add asparagus cook and stir about 5 mins or till asparagus is crisp-tender. Season w/ pepper to taste.
Transfer mixture to 2 1/2 qt. casserole or 6 small casseroles. Top w/ stuffing mix.
Add wine to skillet, if desired cook and stir 1 min. over med-high heat, scraping up any browned bits from bottom of skillet. Add broth and soup cook and stir till blended.
Pour broth mixture into casserole mix well. Bake, uncovered, about 35 mins. or till heate through and lightly browned.
Barley asparagus chicken salad
Seasonal grilled asparagus adds colour and texture to this unique salad. Look for pot barley in your grocery store. It needs to cook a bit longer but adds a wonderful chewiness to this salad.
- 1 cup (250 mL) pot barley
- 2 1/2 cups (625 mL) sodium reduced vegetable broth
- 2 cloves garlic, minced
- 2 tsp (10 mL) chopped fresh thyme
- 2 tsp (10 mL) canola oil
- 1 bunch asparagus, trimmed
- 2 cups (500 mL) cooked chopped chicken
- 1/4 cup (50 mL) chopped fresh parsley
- In a saucepan, bring barley, broth, garlic and thyme to boil. Reduce heat to a simmer, cover and cook for about 30 minutes or until tender but still slightly chewy. Set aside.
- Meanwhile, toss oil with asparagus and place on greased grill over medium high heat for about 8 minutes or until tender crisp. Remove to cutting board and chop into 1 inch (2.5 cm) pieces. Add to barley along with chicken and parsley stir to combine.
Tip: This is a great place to use leftover roast or grilled chicken, pork or steak. For a new taste combination stir in grilled salmon instead of the chicken.
Nutritional info per serving (1 of 6)
- Calories 239
- Protein 17 g
- Total Fat 6 g
Saturated Fat 1 g
Cholesterol 42 mg
- Carbohydrates 30 g
Fibre 7 g
Sugars 2 g
Added sugars 0 g
- Sodium 241 mg
- Potassium 301 mg
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.
Weight Watchers Wild Rice, Barley and Asparagus Pilaf Recipe
- 5 cups vegetable broth
- 3/4 cup raw wild rice
- 1 cup pearl barley (do not use quick-cooking)
- 1 medium shallot, chopped
- 1 tsp Kosher salt
- 1/2 tsp dried thyme
- 1/2 tsp dried sage
- 1/2 tsp ground black pepper
- 10 ounce pencil-thin asparagus spears, cut into 2-inch segments
- Bring the broth and rice to a simmer in a large saucepan cover, reduce the heat to low, and simmer for 20 minutes.
- Stir in the barley, shallot, salt, thyme, sage and pepper. Cover and continue simmering over low heat for 25 minutes.
- Stir in the asparagus, cover, reduce the heat even further and simmer slowly for 5 minutes.
- Set aside off the heat, covered, for 10 minutes before fluffing with a fork.
Entire recipe makes 12 servings
Serving size is ½ cup
Each serving = 1 Weight Watchers Point
This has become one of my favourite recipes. It is great as a lunch on its own or as a side dish with a variety of meats. Thanks for sharing!
I found this recipe and tried it because I was wanting some healthy dishes for our Easter dinner. My husband was very skeptical about this "diet food". Everyone ended up loving it. I had to share the recipe with everyone and now I am making it again for dinner because my husband requested it. I just figured the new points plus value and was disappointed a bit to find that it is 3 points instead of 1, but that doesn't change my mind about this recipe. It's a keeper.
Are these the old weight watchers points or the new system that started in January?
Most of my old recipes still have the old Points, but I am doing my best to convert them over time, however, it's taking me a while to gather all of the nutritional information for them. You can tell whether the recipe has the Points or Points Plus by looking at the title. If it says "Points +", it's the new Points Plus, and if it says 'Point Total", then it's the old Points system. Hope that helps, and thanks for reading!
In a large saucepan cook barley in hot olive oil over medium heat about 5 minutes or until lightly toasted, stirring often. Add onion, butter, and garlic cook until onion is tender.
In a small saucepan heat broth. Slowly add 3/4 cup of the broth to barley mixture, stirring constantly. Continue to cook and stir over medium heat until liquid is absorbed. Add another 1/2 cup of the broth, stirring constantly. Continue to cook and stir until the liquid is absorbed. Add another 1/2 cup of the broth cook and stir until liquid is almost all absorbed.
Add asparagus and carrot continue cooking until all the liquid is absorbed and the barley is tender. (Should take about 30 minutes total.)
Remove from heat. Stir in cheese and basil season to taste with salt and ground black pepper.