Curried Barley with Lentils and Chicken
3
Points®
Total time: 1 hr 35 min • Prep: 25 min • Cook: 1 hr 10 min • Serves: 4 • Difficulty: Easy
This fibre- and vitamin-rich dish combines the unique flavours of fresh ginger, curry and kale. The best part: you just need one pot!
Ingredients
Olive oil
2 tsp(s)
Red bell pepper
1¼ cup(s), chopped, chopped
Onion
1 cup(s), chopped
Minced garlic
2 tsp(s)
Ginger root
2 tsp(s), freshly grated
Curry powder
2 tsp(s)
Chicken broth
2 cup(s)
Carrots
1 cup(s), sliced
Uncooked pearl barley
½ cup(s)
Dry lentils
3⅓ oz, rinsed and picked over (about 1/2 cup)
Uncooked boneless skinless chicken breast
8 oz, cut into bite-size chunks
Frozen chopped kale
4½ oz
Plain fat free yogurt
½ cup(s)
Water
2 cup(s)
Instructions
1
Heat oil in a large saucepan. Add peppers and onion. Sauté over medium-high heat until lightly browned, about 5 minutes. Stir in garlic, ginger root and curry powder. Cook over low heat 1 minute until fragrant.
2
Stir in water, broth, carrots and barley and bring to a boil. Cover, reduce heat to low and simmer 10 minutes.
3
Stir in lentils. Cover and simmer, stirring once or twice, until barley and lentils are tender, about 30 to 35 minutes.
4
Stir in chicken and kale; cover and cook until chicken is cooked through and kale is hot, about 5 minutes. Serve yogurt on side to drizzle over top. Yields about 1 1/2 cups per serving plus 2 tablespoons of yogurt.
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