Photography by Ben Dearnley
Succulent chicken looks and tastes fantastic on a lush lemon, rocket & barley risotto. High in soluble fibre, barley makes a creamy, filling base for this low-fat grilled chicken.
Cooking Time
35 minutes
Ingredients (serves 4)
- 220g (1 cup) pearl barley
- 500ml (2 cups) salt-reduced chicken stock
- 250ml (1 cup) water
- 2 tsp olive oil
- 1 white onion, finely chopped
- 2 garlic cloves, crushed
- 1 tbs finely grated lemon rind
- 160ml (2/3 cup) white wine
- 2 tbs fresh lemon juice
- 1 bunch rocket, ends trimmed, washed, dried, leaves shredded
- 20g (1/4 cup) finely grated parmesan
- 2 single chicken breast fillets
- Olive oil, extra, to brush
- Lemon wedges, to serve
Method
- Place the barley in a bowl. Cover with water. Set aside overnight to soak. Drain.
- Bring the stock and water just to the boil in a saucepan. Reduce heat to low and hold at a gentle simmer. Heat the oil in a saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cook, stirring for 1 minute.
- Stir in the barley and lemon rind. Add the wine and stir until reduced by half.
- Add a ladleful (about 125ml / 1/2 cup) of the simmering stock and stir constantly until the liquid is completely absorbed. Continue to add stock, a ladleful at a time, stirring constantly and allowing the liquid to be absorbed before adding the next ladleful, for 20-25 minutes or until barley is tender. Remove from heat. Stir in the lemon juice, rocket and parmesan. Cover and set aside for 5 minutes.
- Meanwhile, heat a chargrill on medium-high. Lightly brush both sides of the chicken with oil. Cook on grill for 5 minutes each side or until cooked through. Transfer to a plate and cover with foil. Set aside for 5 minutes to rest. Thinly slice diagonally across the grain.
- Divide the barley mixture among serving plates. Top with chicken. Season with pepper. Serve with lemon wedges.
Notes
- With a twist: Chargrilled lamb with rocket & lemon pearl barley: Replace chicken with 2 (about 220g each) lamb eye of loin (backstraps). In step 5, cook on medium-high for 4-5 mins each side for medium or until cooked to your liking.
Source
Good Taste – September 2007
Good Taste – September 2007, Page 47
Recipe by Chrissy Freer
Nutritional information
This information is per serve.
Protein | Dietary Fibre |
---|---|
33.00g | 7.00g |
Fat Total | Energy |
8.50g | 1525kJ |
Fat Saturated | Sodium |
2.50g | – |
Carbohydrate Total | Cholesterol |
39.00g | – |
Carbohydrate Sugars | |
– |
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