Chicken and barley stew
6
Points®
Total time: 1 hr 15 min • Prep: 15 min • Cook: 1 hr • Serves: 4 • Difficulty: Easy
Subtly sweet fennel makes a great match with the chicken in this fabulous fibre booster.
Ingredients
Olive oil
1 tbs
Brown onion
1 medium, finely chopped
Garlic
2 clove(s), finely chopped
Fennel
1 small, trimmed, cut into 1cm pieces
Celery
1 stick(s), cut into 1cm pieces
Skinless chicken drumstick
560 g, (8 x 70g drumsticks), skin removed
Chicken stock
3 cup(s), (750ml)
Pearl barley
1 cup(s), (200g), rinsed
Frozen green peas
1 cup(s), (120g)
Baby spinach
150 g
Lemon juice
¼ cup(s), (60ml)
Fresh dill
2 tbs, chopped
Instructions
1
Heat half the oil in a large heavy-based saucepan over medium heat. Cook the onion, garlic, fennel and celery, stirring, for 4 minutes or until softened. Transfer to a plate.
2
Heat the remaining oil in the same pan. Add the chicken and cook, in batches, turning, for 5 minutes or until browned.
3
Return the vegetable mixture to the pan with the stock and bring to the boil. Reduce the heat and simmer. Add the barley and simmer for 40 minutes or until the barley is tender. Add the peas and spinach. Simmer, covered, for 3 minutes or until spinach wilts. Remove from heat. Discard the chicken bones and shred meat into large pieces, if desired. Stir in the lemon juice. Season with salt and pepper. Serve sprinkled with the dill.
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