barley pilaf with vegetables and chicken
barley pilaf with vegetables and chicken

Lemon-Barley Pilaf with Vegetables and Chicken

  

June 25, 2015

Pearl barley, with its texture and its original scent, is a great substitute for rice. It is also an excellent source of fiber, magnesium and trace elements, making this pilaf a wealth of useful and beneficial nutrients.

  • Prep: 15 mins
  • Cook: 40 mins
  • Yields: 4 Servings

Ingredients

400 g of cooked chicken breasts cut into pieces

225 g pearl barley

150g frozen peas

60 cl hot chicken broth

50g aragula (salad rocket) leaves

2 carrots, diced

2 celery stalks, chopped

1 tsp. olive oil

1 chopped onion

1 garlic clove, crushed

1 tsp. chopped fresh thyme or 1 tsp. dried thyme

Grated zest and juice of 1 lemon

Salt and freshly ground pepper

Directions

1Put the olive oil to be heated in a skillet over medium heat. Make it sweat the onion, carrots, celery and garlic for 10 minutes, stirring occasionally.

2Add the pearl barley, mix for 1 min, then sprinkle with the chicken stock. Stir and simmer. Stir in thyme and lemon zest. Turn down the heat to low, cover and simmer for 20 minutes, stirring from time to time: barley should be tender.

3Add the peas, cover again and cook for 4-5 min. Sprinkle with lemon juice and adjust the seasoning.

4Add the cooked chicken pieces and mix gently. Let them heat for 2 min. Stir in arugula, mix and serve.

Variant
Served cold, this pilaf makes a delicious salad, perfect for a light meal or a consistent appetizer. Let cool all the ingredients before adding the chicken and arugula.

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Nutrition Facts

Calories504
Sodium625mg
Potassium756mg
Protein40.4g
Cholesterol89mg
Sugar5.8g
Total Fat12.6g
Saturated Fat3g
Trans Fat0g
Total Carbohydrates57.4g
Dietary Fiber13g

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