Photo of Chicken & spring vegetable stew by WW

Chicken & spring vegetable stew

4
3
3
SmartPoints® value per serving
Total Time
1 hr 35 min
Prep
20 min
Cook
1 hr 15 min
Serves
4
Difficulty
Easy
Pearl barley is wonderfully nutty and chewy, and is great added to soups and stews. It’s a good source of fibre, too.

Ingredients

Calorie controlled cooking spray

4 spray(s)

Chicken breast, skinless, raw

400 g, chopped

Leek

250 g, trimmed and sliced

Garlic

2 clove(s), crushed

Carrots, raw

250 g, peeled and sliced

Pearl barley, dry

100 g, rinsed

Chicken stock cube(s)

1 cube(s), made with 1.7 litres hot water

Cauliflower, Raw

250 g, broken into small florets

Spring Onions

4 medium, finely sliced

Kale, raw

150 g, sliced

Instructions

  1. Mist a large saucepan with the cooking spray and place over a medium heat. Add the chicken and fry, stirring, for 5–8 minutes, or until browned. Remove from the pan and set aside.
  2. Mist the pan again and add the leeks. Fry, stirring, for 5 minutes, or until starting to soften, adding a splash of water if they stick. Add the garlic and carrots and season. Fry, stirring, for 5 more minutes.
  3. Return the chicken to the pan and stir in the pearl barley. Pour in 1.2 litres of the stock and cover. Bring to the boil and cook for 10 minutes, then reduce the heat and simmer for 30 minutes, or until the barley is tender.
  4. Add the cauliflower to the stew with the remaining stock. Simmer, uncovered, for 10 minutes, adding the spring onions and kale for the final 3 minutes. Season to taste, then ladle into bowls and serve.

Notes

Soaking the pearl barley in cold water for 30 minutes while you prepare and cook the vegetables, then rinsing it in fresh cold water, will help it cook and give you a fluffier result.

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