Chicken, Vegetable and Barley Stew

Pot barley has been polished to remove its outer hull, but a large amount of the remaining grain is left intact, making it more nutrient dense than pearl barley.

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Servings: 4-6

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Ingredients

  • 6 slices bacon, cut into slivers
  • 6 boneless skinless Ontario Chicken Thighs (about 2 lb/1 kg), cut into 1-inch (2.5 cm) pieces
  • 2 large Ontario Leeks (white and light green parts), thinly sliced
  • 2 Ontario Onions, chopped
  • 2 cloves garlic, minced
  • 1/4 tsp (1 mL) each salt and freshly ground pepper
  • 2 each Ontario Carrots and Parsnips, cut into 1-inch (2.5 cm) chunks
  • 1 cup (250 mL) pot barley
  • 3 cups (750 mL) sodium-reduced chicken broth
  • 1 tbsp (15 mL) Dijon mustard
  • 1 tbsp (15 mL) fresh lemon juice
  • 1/3 cup (75 mL) minced fresh Ontario Chives

Instructions

In large Dutch oven, cook bacon over medium heat, stirring, until crisp, about 10 minutes. Transfer to plate, leaving fat in pot. Add chicken; cook over medium-high heat, stirring, until golden brown, about 10 minutes. Transfer to plate.

Add leeks, onions, garlic, salt and pepper; cook over medium heat, stirring, until softened about 3 minutes. Add carrots, parsnips and barley; cook until vegetables are golden brown and barley is coated in mixture, about 4 minutes.

Add broth and mustard, stirring to combine; bring to boil. Nestle chicken and bacon into mixture. Reduce heat to medium-low; cover and simmer, stirring occasionally, until chicken is tender, about 30 minutes. Barley should still have a slightly crunchy centre. Stir in lemon juice and chives.

Nutritional information

1 Serving (When recipe serves 6):

  • PROTEIN: 38 grams
  • FAT: 12 grams
  • CARBOHYDRATE: 46 grams
  • CALORIES: 440
  • FIBRE: 6 grams
  • SODIUM: 860 mg