|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
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
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.
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.
Fat saturated 2.50g
Fat Total 8.50g
Carbohydrate sugars -
Carbohydrate Total 39.00g
Dietary Fibre 7.00g
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