This pearl barley chicken stew is a brilliant warming, filling, family-friendly meal. I use chicken thighs as they are cheaper and tastier than breasts, but you can use them if you prefer or substitute the chicken for chickpeas. If you have little ones, just chop the veg so that it’s bitesize and when you serve, cut up or shred the chicken pieces.
MAKES ENOUGH FOR 2-3, PLUS THE SAME TO FREEZE
PREP 10 MINUTES
COOK 30 MINUTES
2 tbsp olive oil
1 red onion, diced into 1cm cubes
2 garlic cloves, crushed
2 tbsp ground coriander
2 tsp ground cinnamon
300g chicken thigh fillets, diced into 2cm cubes
1.5 litres water
3 tbsp brown rice miso paste (or 2 tbsp tamari or soy sauce)
200g pearl barley
1 aubergine, diced into 1cm cubes
80g mushrooms, sliced
juice of 1 lemon
1 courgette, cut into 5mm-thick half-moon chunks
100g green beans
salt and black pepper
1. Put the olive oil, red onion, garlic, coriander and cinnamon into a frying pan and sauté over a medium to high heat for 2 minutes.
2. Add the chicken then coat with the spices and cook until the edges of the meat turn white in colour.
3. Add 1 litre of the water, the brown miso (or tamari or soy sauce), pearl barley, aubergine and mushrooms and cook on a high heat for 10 minutes.
4. Add the remaining water, lemon juice, courgette and green beans.
5. Turn down the heat to low then put the lid on and cook for a further 10 minutes, stirring occasionally so it doesn’t stick to the bottom or burn.
6. Once the pearl barley is soft, season and take off the heat. Add a handful of spinach and parsley at the end if you wish.
Our recipes are from Family Kitchen: Simple Healthy Meals for Everyone by Natasha Corrett, which will be published by Mums Know Best on 13 August, price £25, and is available from Amazon and Waterstones.