Curried Barley with Lentils and Chicken |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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This fiber- and vitamin-rich dish combines the unique flavors of fresh ginger, curry and kale. Added bonus: You just need one pot! Ingredients:
2 tsp olive oil |
1 1/4 cup sweet red pepper(s), chopped |
1 cup onion(s), chopped |
2 tsp minced garlic |
2 tsp ginger root, freshly grated |
2 tsp curry powder |
2 cup water |
2 cup canned chicken broth |
1 cup carrot(s), sliced |
1/2 cup barley, uncooked |
3 1/3 oz dry lentils, rinsed and picked over (about 1/2 cup) |
1/2 pound uncooked boneless, skinless chicken breast, cut into bite-size chunks |
4 1/2 oz kale, frozen chopped (about 1 cup) |
1/2 cup plain fat-free yogurt |
Directions:
1. Heat oil in a large saucepan. Add peppers and onion. Sauté over medium-high heat until lightly browned, about 5 minutes. Stir in garlic, ginger root and curry powder. Cook over low heat until fragrant, about 1 minute.
2. Stir in water, broth, carrots and barley; bring to a boil. Cover, reduce heat to low and simmer 10 minutes.
3. Stir in lentils. Cover and simmer, stirring once or twice, until barley and lentils are tender, about 30 to 35 minutes.
4. Stir in chicken and kale; cover and cook until chicken is cooked through and kale is hot, about 5 minutes. Serve yogurt on the side to drizzle over top. Yields about 1 1/2 cups per serving plus 2 tablespoons of yogurt.
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