BAR­LEY RISOTTO WITH CHICKEN AND AS­PARA­GUS

Women's Health - Shrink Your Sugar Belly - - DAY DAYS 6-12 -

1 3 tbsp lemon juice ⁄ 4 tsp salt 1 clove gar­lic, crushed 4 tsp olive oil 450g bone­less, skin­less chicken thighs 450g as­para­gus, ends trimmed

1 1.1L veg­etable stock 1 onion, chopped 1 shal­lot, chopped 2 tbsp dried sage leaves ⁄ 4 tsp black pep­per 40g pearl bar­ley

1/ Pre­heat the oven to 200°C and line a bak­ing tray with foil.

2/ In a large bowl, whisk the lemon juice, salt, gar­lic and one tea­spoon of the oil. Mix in the chicken and as­para­gus.

3/ Place the chicken on the bak­ing tray and cook for 25 min­utes. Add the as­para­gus to the bak­ing tray dur­ing the fi­nal 10 min­utes of the chicken’s cook­ing time.

4/ While your meat is in the oven, pour the stock into a saucepan, cook for five min­utes, then re­move from the heat.

5/ Heat the re­main­ing oil in a large saucepan. Add the onion and shal­lot and cook for five min­utes, stir­ring. Throw in the sage and black pep­per and cook for one minute, then lower the heat, stir in the bar­ley and cook for an­other two min­utes.

6/ Add a lit­tle stock to the bar­ley – around 200ml; sim­mer and al­low the bar­ley to soak up the liq­uid, then add a lit­tle more stock. Con­tinue this process un­til all of the stock is ab­sorbed and the bar­ley is ten­der and creamy.

7/ Re­move the saucepan from the heat. Serve the bar­ley risotto topped with the chicken and as­para­gus. De­li­cious!

Serves 2| Ready in 45 mins | 1 952kJ | 4g sat fat

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