This is a hearty one pot broth that is just perfect for the colder months. Packed with delicious veggies, lean protein and pearl barley which is a lovely alternative to rice or pasta. It makes loads so you can portion it up and freeze it.
Makes 10 portions
Ingredients
1 whole chicken (approx 1.5kg)
Spray Rapeseed Oil (I used approx 15 sprays @ 2 cals per spray)
1 onion diced
3 large carrots, peeled and diced
2 cloves garlic crushed
1 large leek sliced
2 Chicken Stockpots
2-3 litres of boiling water
Fresh Thyme sprig
2 Bay Leaves
250g Pearl Barley
100g Cavolo Nero (Kale), tough central stalks removed and leaves sliced 250g Frozen Peas
Salt and Pepper
To make:
* Remove the skin from the chicken and fillet in to portions (lots of videos on the internet of how to do this)
*Spray the oil in to a really large, deep pan/casserole that goes on the hob, Gently fry the onion, carrots and leek until softened, adding the garlic for the last 30 seconds or so.
*Pour in the water and the stockpots, bring to the boil then turn down the heat and carefully add the chicken portions to the pan along with the thyme, bay leaves and pearl barley. Ensure the chicken is totally submerged in the stock. Leave to simmer for 60 minutes (or until the chicken is cooked) on the hob, pan uncovered.
* Once the chicken is cooked, carefully remove from the broth and set to one side for a few minutes to cool slightly, then shred it carefully from the bones and add back to the broth.
*Bring the broth back to a simmer and add the cavolo nero and frozen peas and cook for a few minutes until the peas are warmed through. If it looks too thick, just add more water to create more of a broth.
*Season to taste and enjoy 😊
Macros per serve:
220 calories
8g fat
17g carbs
20g protein
Give it a try, share with a friend and let me know what you think.
I focus on effective and sustainable fitness and nutrition. If you need any help with this let's have a chat
This recipe was inspired by Tom Kerridge's Chicken, Porcini Mushroom and Pearl Barley Soup. I have amended the recipe to suit my tastes and macros by using less oil, not including celery, courgettes, porcini mushrooms or parmesan cheese.
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