Chicken & spring vegetable stew

Chicken & spring vegetable stew
found in Mains - Meat Dishes

Prep: 20 minutes

Cook: 1 hour 15 minutes

Difficulty:

Moderate

Pearl barley is wonderfully nutty and chewy, and is great added to soups and stews. It’s a good source of fibre, too.

Ingredients

4 sprays calorie controlled cooking spray4 sprays calorie controlled cooking spray
400g chicken breasts, chopped400g chicken breasts, chopped
250g leeks, trimmed and sliced250g leeks, trimmed and sliced
2 garlic cloves, crushed2 garlic cloves, crushed
250g carrots, peeled and sliced250g carrots, peeled and sliced
100g barley, rinsed100g barley, rinsed
1³⁄₄l chicken stock, third strength1³⁄₄l chicken stock, third strength
250g cauliflowers250g cauliflowers
4 spring onions, finely sliced4 spring onions, finely sliced
150g kale, sliced150g kale, sliced

Directions

Mist a large saucepan with the cooking spray and place over a medium heat. Add the chicken and fry, stirring, for 5–8 minutes, or until browned. Remove from the pan and set aside.

Mist the pan again and add the leeks. Fry, stirring, for 5 minutes, or until starting to soften, adding a splash of water if they stick. Add the garlic and carrots and season. Fry, stirring, for 5 more minutes.

Return the chicken to the pan and stir in the pearl barley. Pour in 2 thirds of the stock and cover. Bring to the boil and cook for 10 minutes, then reduce the heat and simmer for 30 minutes, or until the barley is tender.

Add the cauliflower to the stew with the remaining stock. Simmer, uncovered, for 10 minutes, adding the spring onions and kale for the final 3 minutes. Season to taste, then ladle into bowls and serve.