CHICKEN STEW WITH PEARL BAR­LEY AND OLIVES

Diabetic Living - - Slim-down Special -

PREPA­RA­TION TIME: 20 MINS COOK­ING TIME: 1 HOUR SERVES 4 (AS A MAIN)

100g (½ cup) pearl bar­ley

3 tsp ex­tra vir­gin olive oil

4 x 125g skin­less chicken breast

fil­lets, trimmed of fat, halved 2 brown onions, cut into very thin

sliv­ers

3 cloves gar­lic, thinly sliced

185ml (¾ cup) white wine 2 car­rots, chopped

1 green cap­sicum, sliced 2 bay leaves

Few sprigs thyme

410g can no-added-salt

tomato puree

500g toma­toes, chopped

185ml (¾ cup) salt-re­duced

veg­etable stock

Rind of 1 le­mon, peeled into strips,

white pith re­moved, thinly sliced 90g (½ cup) Si­cil­ian green olives

4 x 30g slices whole­meal sour­dough

bread, to serve

1 Put bar­ley in a small bowl and cover with hot wa­ter. Set aside.

2 Heat 1 tsp oil in large saucepan or heat­proof casse­role dish on medium-high heat. Add chicken and cook 1-2 min­utes on each side or un­til browned. Trans­fer to plate. 3 Add re­main­ing oil to pan and heat over medium heat. Add onion and gar­lic. Re­duce heat to medium-low and cook, stir­ring oc­ca­sion­ally, for 7-8 min­utes or un­til onion soft­ens. In­crease heat to high, add wine. Cook, stir­ring, for 1 minute. Drain bar­ley. Add to pan with car­rot, cap­sicum, bay leaves, thyme, puree, toma­toes, stock and rind. Stir well, mak­ing sure bar­ley is cov­ered by liq­uid. Cover, bring to sim­mer on a high heat. Re­duce heat to medium-low and cook, cov­ered, for 30 min­utes. 4 Add chicken and olives. Con­tinue to cook, cov­ered, for 10-15 min­utes or un­til chicken is just cooked and bar­ley is ten­der. Re­move bay leaves and thyme stalks and serve with bread.

COOK’S TIP

You can use red cap­sicum in place of green and black olives in­stead of green olives.

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