Wholemeal flatbreads
These flatbreads are a doddle – simply make a large batch out of storecupboard ingredients and freeze them for later in the week
Chicken & pearl barley risotto
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 1 tsp sunflower oil
- 2 chicken thighsskinless, bone in
- 2 carrotschopped
- 2 celery stickschopped
- 1 onionchopped
- 1 garlic clovecrushed
- 140g pearl barley
For the green dressing
- ½ x 60g bag fresh rocketleaves
- small handful mintleaves only
- small handful flat-leaf parsley
- juice 1 lemon
- 1 tsp capers
Nutrition: per serving
- kcal463low
- fat8glow
- saturates2g
- carbs71g
- sugars12g
- fibre6g
- protein23g
- salt0.3g
Method
step 1
Heat a large saucepan over a medium-high heat and add the oil. Add the chicken and fry for 5 mins or until well-browned on all sides. Tip in the vegetables and cook for a further 5 mins until starting to soften. Add the garlic and pearl barley, then pour over 500ml water. Cover and leave to simmer for 25-30 mins, stirring occasionally.
step 2
Meanwhile, put all the dressing ingredients in the small bowl of a food processor and blitz until very finely chopped. Transfer to a bowl and set aside until serving.
step 3
When the pearl barley is soft, but still with a little bite, and most of the liquid has been absorbed, it’s ready to serve. Season to taste and divide the risotto between two plates, adding spoonfuls of the dressing, to serve.
