• Chloe's Cookbook

Pan-Fried Chicken with Green Barley

Updated: Mar 2


Barley, barley, barley. The underrated hero of the grains. Full of fibre and calcium, but low in calories. I would go as far as to call it a super-grain. Barley is one of the first cultivated grains that humans ate and has many health benefits. Plus it's delicious!


This meal is easy doubled or scaled up to increase the portion size and is super simple. It's perfect meal prep for a week of lunches. You could even make it look a little bit fancier (if you're trying to impress or just feeling lavish!) by making Parmesan crisps and using a skin-on supreme cut of chicken rather than breast or mini fillets. Or, you can make a big batch of the green barley for a vegetarian meal or accompaniment to another dish!


Whatever you make of it, you're sure to enjoy it!



Pan-Fried Chicken with Green Barley


Serves 4

Prep time: 5 mins

Cook time: 30-40 mins


Special equipment needed:

Zesting tool or small grater


Ingredients

4 Chicken breast fillets

1 ½ litres Chicken stock

1 Lemon

100g Spinach

250g Pearl barley

30g Fresh basil (roughly chopped, stalks included)

1 Leek (quartered & sliced thinly)

30g Grana Padano (or parmesan - grated)

Oil for cooking

200g Frozen peas


Keep a few basil leaves to the side to garnish & accompany with salad leaves if you like.


Method:

  1. Heat oil in a large pan and sweat down the leek and basil

  2. Add the barley, followed by the stock and bring to a simmer

  3. Simmer away until most of the water has been absorbed. This should take around 25 mins and the barley should soften

  4. In a frying pan, using a little oil, pan-fry the chicken breasts until crisp and golden on each side. This should be around 5 mins on each side. Cut through thicker parts of the chicken to ensure it is fully cooked before removing from the pan and leaving to rest

  5. Once the barley is softened and most of the water is gone, add the peas and spinach

  6. Simmer for 2-3 mins until the spinach has all wilted and the peas are warmed through

  7. Now add the lemon zest, juice and parmesan and stir through to fully combine

  8. Now plate up and enjoy or box up for the rest of the week

and remember, anyone can cook!

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