March 27, 2024
Grilled Chicken and Vegetable Barley Bowl
Ingredients
- 165g (3/4 cup) pearl barley
- 1 tbsp olive oil
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- 400g can no-added-salt chickpeas, rinsed, drained
- 80ml (1/3 cup) Massel salt reduced chicken style liquid stock
- 2 tbsp fresh lemon juice
- 1 eggplant, trimmed, cut into 1cm-thick slices
- 2 capsicums, deseeded, cut into thin wedges
- 2 zucchini, trimmed, cut into 1cm-thick slices
- 2 (200g each) chicken breast fillets
- Mixed salad leaves, including micro leaves (optional), to serve
Directions
- Cook the barley in a large saucepan of boiling water for 25 minutes or until al dente. Drain.
- Meanwhile, heat 2 teaspoons oil in a saucepan over medium heat. Add the onion and cook, stirring, for 3-4 minutes or until soft. Add the garlic and cumin and cook, stirring, for 1 minute or until aromatic. Add the chickpeas and stock to the pan and simmer for 2 minutes. Remove from the heat. Use a potato masher to mash the chickpeas, keeping some texture. Stir through 1 tbs lemon juice. Season. Cover to keep warm and set aside.
- Heat a large chargrill pan over medium- high heat. Spray the eggplant, capsicum, zucchini and chicken lightly with olive oil. Cook the chicken for 4-5 minutes each side or until golden and cooked through. Cook the vegetables for 2 minutes each side or until lightly charred and tender.
- Combine remaining 1 tablespoon lemon juice and 2 teaspoons olive oil. Slice the chicken. Divide the barley, chargrilled vegetables, chicken and salad leaves among bowls. Drizzle with the dressing and top with smashed chickpeas.
Nutrition Facts - 1 Serving
- Calories: 435
- Protein: 33g
- Fat: 9.5g
- Carbohydrates: 56g
- Fibre: 15g
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates