Chicken Thigh Casserole with pearl barley. 

This Casserole is delcious, we’re coming towards the end of the winter but this warming casserole is still great. I love the better flavour you get from using thighs instead of breasts, plus it’s cheaper! As ever this contains lots of grains and pulses to keep you going, plus enough chicken to give you a decent protein hit. As usual I’ve stuck a bit of spice in to give it a bit of a kick, but it would taste great without it too. 

This recipe is easy to make and it’s really versatile, usually have it with rice but it would go well with pasta, potatoes or pretty much anything you want to put with it. This recipe will make 6 decent sized portions, each one is 289 calories with a tiny 5.8 grams of fat, 34.5 grams of carbohydrate and 22.9 grams of protein. 


Ingredients 

  • 325g of skinless, boneless chicken thighs, diced, and trimmed of any excess fat. 
  • 100g of pearl barley. 
  • 2 diced white onions.
  • 2 diced peppers. 
  • 2 diced carrots. 
  • About 6 mushrooms, diced. 
  • 1 tin of cannellini beans in water. 
  • 1 tin of black eyed beans in water. 
  • 1 tin of chopped tomatoes. 
  • 1/2 a carton of passata (around 250g)
  • 200mls of chicken stock. 
  • 2 chillis and a big teaspoon of paparika. (Optional)  

Method 

  • Wash the pearl barley then put in a pan of cold water with a pinch of salt and bring to the boil, drain it and set it to one side. 
  • Pan fry the chicken in a bit of olive oil, seasoning well.
  • Get the veg going with another spoon of olive oil and sweat it off till it starts to soften.
  • Add the chicken and the other ingredients, bring to a gentle simmer.
  • Put in the oven, with a lid at about 180c for two hours, storing every half hour. 
  • Enjoy! 

I’ll be eating this all week this week. It’s that good! 

One thought on “Chicken Thigh Casserole with pearl barley. 

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