12/04/2012

Chargrilled chicken with rocket and lemon pearl barley recipe

Photo: Chargrilled chicken with rocket and lemon pearl barley recipe

The Grilled Recipes kitchen invites you to try Chargrilled chicken with rocket and lemon pearl barley recipe. Enjoy our collection of quick & easy grilled recipes and learn how to make Chargrilled chicken with rocket and lemon pearl barley.

Succulent chicken looks and tastes fantastic on a lush lemon, rocket & barley risotto. High in soluble fibre, barley makes a creamy, filling base for this low-fat grilled chicken.

To Cook 0:35
INGREDIENTS 14
DIFFICULTY EASY
SERVINGS 4

Ingredients


220g (1 cup) pearl barley

500ml (2 cups) salt-reduced chicken stock
250ml (1 cup) water
2 tsp olive oil
1 white onion, finely chopped
2 garlic cloves, crushed
1 tbs finely grated lemon rind
160ml (2/3 cup) white wine
2 tbs fresh lemon juice
1 bunch rocket, ends trimmed, washed, dried, leaves shredded
20g (1/4 cup) finely grated parmesan
2 single chicken breast fillets
Olive oil, extra, to brush
Lemon wedges, to serve

Method


Place the barley in a bowl. Cover with water. Set aside overnight to soak. Drain.

Bring the stock and water just to the boil in a saucepan. Reduce heat to low and hold at a gentle simmer. Heat the oil in a saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cook, stirring for 1 minute.

Stir in the barley and lemon rind. Add the wine and stir until reduced by half.

Add a ladleful (about 125ml / 1/2 cup) of the simmering stock and stir constantly until the liquid is completely absorbed. Continue to add stock, a ladleful at a time, stirring constantly and allowing the liquid to be absorbed before adding the next ladleful, for 20-25 minutes or until barley is tender. Remove from heat. Stir in the lemon juice, rocket and parmesan. Cover and set aside for 5 minutes.

Meanwhile, heat a chargrill on medium-high. Lightly brush both sides of the chicken with oil. Cook on grill for 5 minutes each side or until cooked through. Transfer to a plate and cover with foil. Set aside for 5 minutes to rest. Thinly slice diagonally across the grain.

Divide the barley mixture among serving plates. Top with chicken. Season with pepper. Serve with lemon wedges.

Notes


With a twist: Chargrilled lamb with rocket & lemon pearl barley: Replace chicken with 2 (about 220g each) lamb eye of loin (backstraps). In step 5, cook on medium-high for 4-5 mins each side for medium or until cooked to your liking.

Nutrition


Energy 1525kJ
Fat saturated 2.50g
Fat Total 8.50g
Carbohydrate sugars -
Carbohydrate Total 39.00g
Dietary Fibre 7.00g
Protein 33.00g
Cholesterol -
Sodium -  


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