Recipes

Autumn Pearl Barley Risotto

Autumn Pearl Barley RisottoPearl barley is a great alternative to use to rice in a risotto dish.

It is high in fibre which is great for any healthy eating plan but also for people who are trying to feel fuller for longer or lose weight.

This is an Autumn inspired recipe and is delicious.

Prep time: 10 minutes

Cook time: 30 minutes

Serves 4

Ingredients

  • 2 cups of pearl barley
  • 8 cups of reduced sodium chicken stock (additional water if need be)
  • 1 tbs of oil
  • 1 onion diced
  • 2 cloves of crushed garlic
  • 1 chicken breast
  • 2 carrots grated (I used purple carrots)
  • 4 button mushrooms
  • 1 zucchini
  • ½ capsicum
  • 4 tbs of parmesan cheese
  • 1 handful of fresh parsley

Directions

  1. Cook the pearl barley in the stock as per the instructions on the packet
  2. In a separate pan, pan fry the crushed garlic and diced onion with the oil.
  3. Dice the chicken and add to the pan.
  4. While the outside of the chicken is browning, grate up the carrot, chop mushrooms, zucchini and capsicum. Add them to the chicken and add around 4 tbs of water or stock to the mixture.
  5. Cook the chicken and veggies for about 10 minutes and then add in the cooked pearl barley when it is ready (if the pearl barley is not ready yet, turn off the chicken and let it sit for a few moments while waiting).
  6. Stir it all through and serve with some shredded parmesan and chopped fresh parsley.

390 calories per serve

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mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."