Ingredients

  • 200g pearl barley
  • ¼ tsp fennel seeds
  • 3 chicken thighs
  • Zest of 1 lemon, plus 2 tbsp juice
  • 3 tbsp olive oil
  • 1 garlic clove, peeled and minced
  • 2 leeks, washed and thickly sliced diagonally
  • 2 tbsp honey
  • 2 tbsp wholegrain mustard
  • 1 tbsp vinegar
  • 1 tbsp fresh mint, washed and roughly chopped
  • 100g frozen peas, cooked

Method

  1. 1

    Prepare the pearl barley and cook according to pack instructions. Set aside to cool slightly.

  2. 2

    Meanwhile, roughly crush the fennel seeds. Mix the chicken thighs with the crushed fennel seeds, lemon zest and 1 tbsp lemon juice, ½ tbsp olive oil and the garlic. Season and leave to marinate for 20 minutes.

  3. 3

    Heat a griddle pan over a medium flame, then add the chicken thighs. Cook for 5 minutes on one side, then turn over and cook for a further 4-5 minutes on the other side until the chicken is cooked through and no longer pink inside. Remove from the heat, cover and leave to rest.

  4. 4

    Add another ½ tbsp olive oil to the griddle pan, then add the leeks. Grill the leeks for 2 minutes on each side until they start to create grill lines. Remove and set aside.

  5. 5

    Whisk together the honey, mustard, vinegar, remaining oil and remaining lemon juice until combined. Shred the chicken into thin strips. In a large bowl, toss together the pearl barley, chicken, leeks and dressing, along with the chopped mint and peas. Serve.

Nutritional Details

Each serving provides
  • Energy 1817kj 434kcal 22%
  • Fat 16.4g 23%
  • Saturates 3.0g 15%
  • Sugars 10.5g 12%
  • Salt 0.5g 8%

% of the Reference Intakes

Typical values per 100g: Energy 603kj/144kcal

Each serving provides

50.6g carbohydrate 2.0g fibre 19.8g protein

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