Chicken, Pearl & Barley Risotto

Prep time: 5 mins

Cook time: 40 mins

Serves 2 (as a main)

PER SERVE 2140kJ, protein 36g, total fat 12g (sat. fat 3g), carbs 54g, fibre 18g, sodium 247mg • Carb exchanges 3 1/2 • GI estimate low

Ingredients

• 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
• Green dressing
• 30g rocket leaves
• Small handful mint, leaves only
• Small handful flat-leaf parsley
• Juice 1 lemon
• 1 tsp drained capers in vinegar

Method

1. 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.
2. 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.
3. 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.
4. 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.