Lemon Barley Pilaf with Chicken

 

                    Barley is a much underrated and seldom-used grain, which is a great shame since it has a pleasing flavour and texture as well as being a good source of fibre. Here it is cooked with a medley of vegetables in a lemon and thyme stock. The addition of cooked chicken turns the dish into a great main course.

Serves 4

• 15 ml olive oil
• 1 onion, finely chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 garlic clove, minced
• 375 ml pearl barley
• 625 ml chicken stock, hot
• 15 ml chopped fresh thyme or 5 ml dried thyme
• 1 lemon, zest grated and juiced
• 250 ml frozen peas
• 400 gr skinned roasted chicken breast, shredded
• 50 gr arugula

1. Heat the oil in a large, heavy-based pot over a medium heat ; stir in the onion, carrots, celery and garlic, and cook gently for about 10 minutes, stirring occasionally, until softened but not browned.
2. Stir in the barley and cook for 1 minute longer, pour in the stock and bring to a boil ; add the thyme and lemon zest.
3. Reduce the heat to very low, cover and simmer, stirring occasionally, for 20 minutes or until the barley is almost soft.
4. Add the peas, re-cover and simmer for a further 4-5 minutes until the barley is soft but not mushy and all the stock is absorbed ; stir in the lemon juice and season to taste.
5. Add the chicken pieces and arugula to the pot and lightly toss together ; serve at once.

Each serving : 37 g protein, 14 g fat, 54 g carbohydrate, 12 g fibre, 517 Calories.

BON APPÉTIT