Chicken
Light and satisfying Mediterranean-flavoured stir fry with crunchy vegetables and balsamic marinated chicken.
Gluten-friendly option: pearl barley is replaced with brown rice.
Gluten-friendly option: pearl barley is replaced with brown rice.
1. Place barley in a saucepan and cover with water. Bring to the boil and simmer for 15-20 minutes, or until tender but still firm. Drain and rinse briefly.
2. Combine 1/3 cup balsamic vinegar, 3 tbsp oil, 1 crushed garlic clove and 3 tsp dried Italian herbs in a bowl. Toss in chicken to marinate.
3. Slice onion. Cut zucchini into crescents and capsicum into strips. Trim and halve snow peas. Heat frypan over medium-high heat toast pepitas for 3-4 minutes until golden. Remove to plate.
4. Add 1 tbsp oil and chicken to pan reserving the marinade. Cook for 3-4 minutes until browned. Increase heat to high. Pour in marinade, cook for 3 minutes until slightly reduced. Toss in vegetables for 2 minutes until just tender.
5. Take pan off heat and stir through barley and pepitas. Season to taste with salt and pepper.
6. Divide stir fry among bowls. Garnish with sliced fresh basil.
Gluten-friendly option: pearl barley is replaced with brown rice.
Place rice in a saucepan and cover with water. Bring to the boil and simmer for 15-20 minutes, or until tender. Drain and rinse.
2. Combine 1/3 cup balsamic vinegar, 3 tbsp oil, 1 crushed garlic clove and 3 tsp dried Italian herbs in a bowl. Toss in chicken to marinate.
3. Slice onion. Cut zucchini into crescents and capsicum into strips. Trim and halve snow peas. Heat frypan over medium-high heat toast pepitas for 3-4 minutes until golden. Remove to plate.
4. Add 1 tbsp oil and chicken to pan reserving the marinade. Cook for 3-4 minutes until browned. Increase heat to high. Pour in marinade, cook for 3 minutes until slightly reduced. Toss in vegetables for 2 minutes until just tender.
5. Take pan off heat and stir through barley and pepitas. Season to taste with salt and pepper.
6. Divide stir fry among bowls. Garnish with sliced fresh basil.
Gluten-friendly option: pearl barley is replaced with brown rice.
Place rice in a saucepan and cover with water. Bring to the boil and simmer for 15-20 minutes, or until tender. Drain and rinse.
pearly barley 1 tub (150g)
diced chicken breast 600g
red onion 1/2
zucchini 1
yellow capsicum 1
snow peas 1/2 punnet (125g)
pepitas 1/2 packet (75g)
basil 1 packet
From your pantry:
oil (for cooking), salt, pepper, balsamic vinegar, garlic (1 clove), dried Italian herbs
diced chicken breast 600g
red onion 1/2
zucchini 1
yellow capsicum 1
snow peas 1/2 punnet (125g)
pepitas 1/2 packet (75g)
basil 1 packet
From your pantry:
oil (for cooking), salt, pepper, balsamic vinegar, garlic (1 clove), dried Italian herbs
