Zesty pearl barley and turkey

Ready in 30 mins

Serves 4

1 large leek, thinly sliced

1 large fresh thyme sprig, leaves picked

300g dried pearl barley

1L boiling chicken stock

300g long-stem broccoli, cut into shorter lengths

200g fine asparagus spears, woody ends snapped off and discarded, the rest cut into shorter lengths

750g skinless and boneless turkey breast steaks, all visible fat removed

Low- calorie cooking spray

100g baby spinach

Grated zest and juice of ½ unwaxed lemon

½ small pack of fresh basil, leaves shredded

1 Put the leek, thyme, pearl barley and stock in a large non-stick saucepan and bring to the boil over a high heat. Reduce the heat to medium-low and simmer for 25 mins, or until the pearl barley is just tender and almost all of the stock has been absorbed, stirring occasionally.

2 Meanwhile, cook the broccoli in a saucepan of boiling water over a high heat for 1 min. Add the asparagus, bring back to the boil and cook for 2 mins, or until the vegetables are tender. Drain well.

3 Slice the turkey across into strips, spray with low-calorie cooking spray and season lightly. Place a non-stick frying pan or griddle pan over a high heat and cook the turkey for 2-3 mins on each side or until lightly browned and cooked through.

4 Stir the spinach into the pearl barley, then stir in the broccoli, asparagus, lemon juice and most of the lemon zest and basil. Check the seasoning.

5 Divide the pearl barley between plates, top with the turkey and scatter over the remaining lemon zest and basil to serve.