Stress-less factor: one-pot meal!
Got friends coming for dinner this week? Make this chicken, barley and root veg casserole. It’s a nourishing, nurturing bowl of food with no chopping of onions required.
What You Need
4 chicken breasts on the bone, halved
Sea salt flakes and freshly ground black pepper
1 tbsp oil
2 large shallots, peeled and halved
2 carrots, peeled and cut into 2cm pieces
1 orange sweet potato, peeled and cut into 2cm pieces
200g butternut, peeled and cut into 2cm pieces
1 parsnip, peeled and cut into 2cm pieces
1 large leek, washed well and cut into thick slices
1 cup barley, boiled for 10 minutes, then washed and drained
5 garlic cloves, halved
1 large sprig sage
4 sprigs thyme
2 bay leaves
1 litre chicken stock
Sea salt flakes
Chopped flat-leaf parsley
Preheat the oven to 180°C. Season the chicken and heat the oil in an ovenproof casserole over medium-high heat. Brown the chicken in oil on both sides. Set aside and pour off the fat. Add the vegetables to the pot and cook for a few minutes, stirring. Add the barley, garlic and herbs and pour over the hot stock. Cook in the lower third of the oven, uncovered, for 30 minutes. Add the chicken and juices for the last 10 minutes of cooking time. Arrange the chicken on top of the vegetables so the skin-side is peeping out of the liquid. Spoon into bowls and sprinkle with sea salt flakes and flat-leaf parsley.
SERVES 4 to 6. Per 521g serving: 1923kJ, 9g fat (2g sat), 530mg sodium, 66g carbs, 11g fibre, 10g sugars, 32g protein.