Chicken & spring vegetable stew
Calorie controlled cooking spray
Chicken breast, skinless, raw
400 g, chopped
250 g, trimmed and sliced
2 clove(s), crushed
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
250 g, broken into small florets
4 medium, finely sliced
150 g, sliced
- 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.
- 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.
- 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.
- 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.