PEARL COCKTAILS RECIPES

PEARL BARLEY RECIPES - BBC GOOD FOOD

Pearl barley recipes - BBC Good Food image

Find out how to use this versatile grain with BBC Good Food's highest-rated pearl barley recipes, including risottos, salads, soups and stews.

Provided by Good Food team

Number Of Ingredients 1

Ingredients

CHICKEN & PEARL BARLEY RISOTTO RECIPE - BBC GOOD FOOD

Chicken & pearl barley risotto recipe - BBC Good Food image

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

Total Time 45 minutes

Prep Time 5 minutes

Cook Time 40 minutes

Yield 2

Number Of Ingredients 12

Ingredients

1 tsp sunflower oil
2 chicken thighs , skinless, bone in
2 carrots , chopped
2 celery sticks , chopped
1 onion , chopped
1 garlic clove , crushed
140g pearl barley
½ x 60g bag fresh rocket leaves
small handful mint , leaves only
small handful flat-leaf parsley
juice 1 lemon
1 tsp capers

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, FatContent 8 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 71 grams carbohydrates, SugarContent 12 grams sugar, FiberContent 6 grams fiber, ProteinContent 23 grams protein, SodiumContent 0.3 milligram of sodium

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