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Lower-GI chicken and silverbeet barley risotto
Lower-GI chicken and silverbeet barley risotto
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Prep Time:
10 minutes
Cook Time:
50 minutes
Total Time:
60 minutes
Create diabetic-friendly meals with this delicious chicken risotto!
Ingredients:
  • 18.20 gm olive oil
  • 500g chicken breast
  • 1 small brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 20.00 ml fresh lemon thyme leaves
  • 200g Swiss brown mushrooms, thinly sliced
  • 330.00 gm pearl barley
  • 125.00 gm dry white wine (optional)
  • 510.00 gm salt reduced chicken style liquid stock
  • 80g silverbeet
  • 62.50 ml finely grated parmesan cheese
Instructions:
  • In a large, heavy-based saucepan over medium-high heat, heat half of the oil. Stir chicken and cook for 2 to 3 minutes until browned and fully cooked. Transfer to a bowl and cover with foil to keep warm.
  • Heat the remaining oil in a pan, then sauté the onion, garlic, and thyme until softened, for about 2 to 3 minutes. Incorporate the mushrooms and cook until tender, another 2 to 3 minutes. Toss in the barley and stir until coated, approximately 1 minute, then pour in the wine (if using) and simmer until almost evaporated, about 3 minutes.
  • Pour in the stock and 1 1/4 cups of cold water. Cover the pot and bring it to a boil, then lower the heat to a simmer. Let it cook for 25 minutes until the barley is almost tender. Uncover and simmer for an additional 10 minutes until the barley is fully tender. Add the silverbeet and chicken, stirring occasionally for 2 to 3 minutes until the silverbeet wilts and the chicken is heated through. Finally, stir in the Parmesan, season with pepper, and serve.

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