PER SERVE2140kJ, protein36g, total fat12g(sat. fat 3g),carbs54g, fibre18g, sodium247mg• Carb exchanges3 1/2• GI estimatelow
1 tsp olive oil
2 chicken thighs, bone in, skin removed
2 carrots, chopped
2 celery sticks, chopped
1 brown onion, chopped
1 clove garlic, crushed
140g (3/4 cup) pearl barley
500ml (2 cups) water
Freshly ground black pepper
30g rocket leaves
Small handful mint, leaves only
Small handful flat-leaf parsley
Juice 1 lemon
1 tsp drained capers in vinegar
Heat the oil in a large saucepan over medium-high heat. Add the chicken and cook for 5 minutes or until browned on all sides. Add the carrot, celery and onion. Cook, stirring occasionally, for 5 minutes or until start to soften.
Add the garlic and barley to the pan. Stir. Add the water. Cover and bring to a simmer. Reduce heat to medium-low and simmer, covered, stirring occasionally, for 25-30 minutes or until the barley is tender.
Meanwhile, the make the green dressing, place all the ingredients in the bowl of a small food processor. Cover and blitz until very finely chopped. Transfer to a small bowl and set aside until ready to serve.
When the pearl barley is soft, but still with a little bite, and most of the liquid has been absorbed, it’s ready to serve. Season with pepper. Divide the risotto between two plates, adding spoonfuls of the dressing.
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