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


  1. Cook the barley in a large saucepan of boiling water for 25 minutes or until al dente. Drain.
  2. 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.
  3. 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.
  4. 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

Freedom Bulletin #295

August 22, 2025
In this bulletin...

Beef & Napa Cabbage Stir Fry

August 13, 2025
Beef & Napa Cabbage Stir Fry 2 servings | 15 minutes Ingredients 12 ozs Extra Lean Ground Beef 1/4 tsp Sea Salt (divided) 1 cup Matchstick Carrots 1 cup Broccoli (chopped into small florets) 4 stalks Green Onion (chopped, plus more for garnish) 1 Garlic (clove, minced) 1 tbsp Ginger (fresh, grated) 4 cups Napa Cabbage (finely sliced) 2 tbsps Coconut Aminos 1 tbsp Apple Cider Vinegar Method Heat a large pan over medium heat. Once hot, add the beef and cook for four to six minutes or until cooked through. Break the meat apart as it cooks. Season with half the salt. Once cooked, set aside, leaving the fat in the pan. Add the carrots and the broccoli to the same pan and cook for three to four minutes or until just tender. Stir in the green onions, garlic, and ginger. Cook for one more minute. Add the cabbage, mix well and cook, covered, for two to three minutes or until wilted. Stir in the cooked beef, coconut aminos, apple cider vinegar, and the remaining salt. Cook until warmed through. Serve topped with more green onions (optional) and enjoy! Notes Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to three months. Serving Size: One serving is approximately 2 1/2 cups. More Flavor: Use ground chicken, turkey, pork, or lamb instead of beef. Additional Toppings: Cilantro or Thai basil. Nutrition Facts ​ ​ Amount per 2 servings​ 723 calories 80gs protein 48gs carb 24gs fat

One Pan Bacon & Cod Skillet

August 7, 2025
 One Pan Bacon & Cod Skillet 2 servings | 25 minutes INGREDIENTS 4 slices Bacon (chopped) 1 Yellow Onion (medium, chopped) 1 Cod Fillet (chopped) 1 tbsp Avocado Oil 1 Sweet Potato (Japanese, large, peeled, diced) 1/4 cup Parsley (chopped) 2 tsps Apple Cider Vinegar (or to taste, optional) METHOD Heat a large non-stick pan over medium-high heat. Once hot, add the bacon and the onions. Cook for three to four minutes, or until the bacon is crispy. Add the cod and sauté for two to three minutes, breaking it up as it cooks. Set aside. Remove the bacon grease from the pan and carefully wipe the pan out with a paper towel. Add the oil and sweet potato to the pan and cook, stirring occasionally, for about five to seven minutes or until browned and cooked through. Return the fish mixture to the pan. Stir in the parsley and cook for two more minutes, stirring, to heat through. Divide evenly between plates. Drizzle with apple cider vinegar (optional) and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/2 cups. More Flavor: Add smoked paprika. Use salmon instead of cod. Fillet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts ​ ​Amount per 2 servings​ 905 calories 39gs protein 126gs carb 28gs fat