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Chicken and Barley Jambalaya

Pearl barley takes the place of rice in this savoury jambalaya. It has a slightly nutty flavour on its own, but it picks up other flavours very well. Barley is an interesting addition to one-pot dishes such as this, and is well worth experimenting with in the kitchen.
Serves: 4
Prep Time: 15 min
Cook Time: 30 min

Ingredients

4 boneless, skinless chicken breasts, cubed
2 tsp canola oil
1 red onion, medium, chopped
1 stalk celery, chopped
1 red pepper, diced
2 cloves garlic, minced
1 tsp cayenne pepper
1/4 tsp turmeric
1 cup pearl barley
1 can (796 mL) canned diced tomatoes, drained
3 cups chicken broth, hot

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. In a large skillet over medium heat, brown chicken breasts in oil. Remove chicken and set aside.

  2. Add onion, celery, red pepper, garlic, cayenne, and tumeric to skillet and sauté over medium heat until onions are soft. Add barley and sauté for 2-3 minutes. Stir in tomatoes, chicken stock, and chicken.

  3. Cover and cook over medium heat until the barley is tender and the liquid has been absorbed (about 25 minutes).

Nutrition Info

Per 800 g serving Amount
Calories640
Protein72 g
Fat9 g
Saturated Fat2 g
Carbohydrate58 g
Fibre11 g
Sugar10 g
Cholesterol155 mg
Sodium720 mg
Per 800 g serving % Daily Value
Potassium31
Calcium8
Iron25
Vitamin A30
Vitamin C170
Vitamin B692
Vitamin B1260
Folate10
Zinc28