Pearl Barley with Chicken on Romaine
Pearl barley with chicken on romaine - So good! Risotto with a difference.
Healthy, because
Even smarter
Nutritional values
The barley barley provides a lot of fiber and B vitamins. In addition, the cereal or barley provides a good portion of the minerals potassium, phosphorus and magnesium.
The dish also tastes really great with other types of lettuce, for example head lettuce or lamb's lettuce.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 42.1 μg | (70 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 73.7 μg | (25 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 21.4 mg | (23 %) | ||
| Potassium | 985 mg | (25 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 6.3 μg | (3 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 274 mg | |||
| Cholesterol | 73.6 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 16 ozs poultry broth
- 8 ozs chicken breast fillets
- 9 ozs Pearl barley
- 2 carrots
- 2 stalks Celery
- 2 scallions
- ¾ oz parsley (0.5 Bunch)
- 2 romaine lettuce hearts
- 4 Tbsps White vinegar
- 4 Tbsps olive oil
- 1 Tbsp Caper (jar)
- salt
- peppers
Preparation steps
Bring broth to a boil in a saucepan. Rinse chicken breasts and cook in the boiling broth over low heat for 10 minutes. Then remove from the broth and let cool.
Add about 8 ounces of water to the broth, sprinkle in the pearl barley and cook over low heat for about 40 minutes; add water as needed. Then drain and let cool; keep 2-3 tablespoons of broth.
Clean carrots, peel and cut into fine long strips. Clean, wash and slice the celery. Clean and wash spring onions, cut white parts into fine rings, green parts into thin strips. Wash parsley, shake dry, pluck leaves and chop coarsely. Clean romaine lettuce, wash, shake dry and pluck smaller. Cut chicken fillets into fine strips.
Mix vinegar with oil, capers, 2-3 tablespoons of broth, salt and pepper and season to taste. Place romaine lettuce in a large bowl, arrange pearl barley and all prepared ingredients on top, drizzle with dressing and serve sprinkled with parsley.
