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

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