Wednesday, March 3, 2010

Barley - Food Find!

I developed this tasty healthy recipe for a TV segment promoting Dr. Andrew Weil cookware. It's simple to prepare and is packed with nutrients and fiber. If you've never tried barley, you'll be amazed at how addicting it is! The slightly chewy texture is perfect topped with crunchy toasted walnuts. Stir in chopped sun-dried tomatoes for extra flavor, if you like.

Mediterranean Barley with Chicken and Vegetables

Prep time: 15 minutes

Cook time: about 1 hour total

2 cups chicken stock or reduced-sodium broth

1 cup pearl barley

2 tablespoons olive oil, divided

1 lb. boneless, skinless chicken breasts, cut into 1-inch chunks

1 large onion, coarsely chopped

2 medium carrots, peeled and diced

1 1/2 cups coarsely chopped portabella or crimini mushrooms

1 red bell pepper, seeded and cut into 1/2-inch cubes

1/2 cup white wine

2 cups coarsely chopped fresh baby spinach

1/2 cup shredded Parmesan cheese

2 tablespoons chopped fresh herbs (such as thyme, rosemary or basil)

1/2 cup coarsely chopped, toasted walnuts

Bring stock and barley to a boil in a medium saucepan. Reduce heat and simmer, covered, for 30 to 40 minutes or until stock has been absorbed. While barley is cooking, heat 1 tablespoon oil in a large skillet. Add chicken and cook over medium-high heat for 5 to 10 minutes, stirring frequently, until chicken is browned. Remove from skillet and keep warm. Add remaining oil and onion to skillet; cook over medium-low heat for 10 minutes, stirring occasionally. Add carrots and cook for 5 minutes more. Stir in mushrooms and cook for 5 minutes more. Add bell pepper, wine, cooked barley and chicken; cook until very hot. Stir in spinach, Parmesan and herbs; cook until spinach is barely wilted then sprinkle with walnuts. Makes 8 servings.

Recipe Tip:

Barley may be cooked ahead of time and refrigerated or frozen until ready to use.

1 comment:

  1. I am now hooked on Barley!!! Thanks Patty.