Chicken & spring vegetable stew
3
Points®
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.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.