CHICKEN WITH TOMATOES, PUMPKIN & BARLEY
COOKBOOK: Reader’s Digest - One Dish Meals
Barley I love! Yes it takes much longer to cook than let’s say rice or pasta, but its most certainly a healthier option.
It comes from the wheat family and it has enormous health benefits. It is an excellent source of fibre which can help lower your cholesterol in the blood. It’s a low phosphorous grain and can be a great substitute for brown rice. It is also known to reduce blood pressure in people with high cholesterol.
This little wheat should be introduced to everyone’s dinner plate at some point in time :)
1.5k chicken thigh pieces, no skin
Salt and pepper
1 large onion, diced
2 cloves of garlic, finely chopped
1 green capsicum, cored , seeded & diced
1/2 cup white wine
2 cans diced tomato
1/2 cup chicken stock
handful of parsley, chopped finely
handful of dried basil and thyme (or fresh)
1 cup of pearl barley
2 small zucchinis, cubed
125g pumpkin, cubed
Heat the olive oil in a frying pan and brown the chicken pieces for a minute or two on each side, remove and set aside.
In the same pan, fry the onions and garlic for a minute or until it start browning. Add the capsicum, fry for a further minute.
I then transferred into a larger pot . (the above steps can be cooked originally in this pot)
Add the parsley and any dry herbs. Add wine and stock. Bring to simmer. Add the chicken pieces.
Bring a pot of water to boil. Add the barley and simmer for 45-50mins. Drain.
Ensure you are stirring the barley at intervals.
Back to the chicken pot, stir in the tomatoes , add salt & pepper. Simmer for 5 mins, add the pumpkin. Mix well. Simmer for a further 10mins then add the zuchinni. Simmer for a further 15mins and turn heat off.
Add drained barley to the chicken and mix gently. Ready to serve.