Chicken & Barley Stew


Looking for a family friendly virtuously healthy stew ?
Try this chicken and barley stew recipe .This stew is perfect to make and freeze ahead of time .Just heat up and enjoy !
Barley Health Benefits:
- Helps you lose weight: Barley helps to reduce weight , partially because of several kinds of essential amino acids ,and partially because of its fiber content .Barley modulates your blood sugar levels , thus avoiding the sugar peaks and drops usually associated with the fat storage process .

Barley compared to other grains , is low in calories and at the same time it makes a satisfactory meal , helping you feel full longer , so you don't need to eat as frequently .

- Reduce Risk of Cancer and Heart Disease: Barley is reach in plant lignans which protect against breast and other hormone -dependent cancers as well as heart disease .By reducing free radicals and visceral  fat , and stabilizing the blood pressure , barley minimizes our chance and heart disease .


Ingredients
Serves 4                                                            
2 tbsp vegetable oil
8 small , skinless chicken thighs
500 ml chicken stock
100 g  pearl barley , rinsed
    and drained
200 g small new potatoes ,
   scrubbed and halved lenghtways
2 large carrots , peeled and sliced
1 leek ,trimmed and sliced
2 shallots , sliced
1 tbsp tomato puree
1 bay leaf
1 courgette , trimmed and sliced
2 tbsp chopped fresh flat-leaf
   parsley , plus extra sprigs 
   to garnish
2 tbsp plain flour
4 tbsp water 
salt and pepper

Method

1 . Heat the oil in a large saucepan over a medium heat . Add the chicken and cook for 3 minutes , then turn over and cook on the other side for a further 2 minutes . Add the stock , barley , potatoes carrots , leek , shallots , tomato puree and bay leaf . Bring to the boil , lower the heat and simmer for 30 minutes .

2 . add the courgette and chopped parsley , cover the pan and cook for a further 20 minutes , or until the chicken is cooked through . Remove the bay leaf and discard .

3 . In a separate bowl , mix the flour with 4 tablespoons of water and stir into a smooth paste . Add it to the stew and cook , stirring ,over a low heat for a further 5 minutes . Season to taste with salt and pepper .

4 . Remove from the heat , ladle into individual serving bowls and garnish with sprigs of fresh parsley .


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