Chicken and Barley Stew with Dill and Lemon

Health score
47%
Chicken and Barley Stew with Dill and Lemon
75 min.
6
637kcal

Suggestions

Ingredients

  •  carrots sliced
  •  celery ribs sliced
  • cups chicken stock see 
  • 0.3 cup optional: dill chopped
  • 0.5 cup flour all-purpose
  •  garlic clove minced
  • servings kosher salt 
  • large leek white green thinly sliced
  • tablespoons juice of lemon fresh
  • 1.5 ounces parmigiano-reggiano cheese freshly grated
  • 1.8 cups pearled barley 
  • servings pepper freshly ground
  • pounds chicken breasts boneless skinless cut into 1 1/2-inch pieces
  • 0.3 cup tarragon chopped
  • 0.3 cup vegetable oil 
  • cup water 

Equipment

  • bowl

Directions

  1. In a shallow bowl, combine the flour with 1 teaspoon each of salt and pepper. Dredge the chicken in the flour; shake off the excess.
  2. In a medium enameled cast-iron casserole, heat 2 tablespoons of the oil.
  3. Add half of the chicken and cook over moderately high heat until golden, about 2 minutes per side.
  4. Transfer the chicken to a bowl. Brown the remaining chicken in 2 more tablespoons of the oil.
  5. Pour off the fat.
  6. Add the remaining 1 tablespoon of oil and the carrots to the casserole and cook over moderate heat for 3 minutes.
  7. Add the celery, leek and garlic and cook until starting to soften, 2 minutes.
  8. Add a large pinch each of salt and pepper and the barley. Cook over moderately high heat, stirring, until the barley starts to toast, 1 minute.
  9. Add the stock and water and bring to a boil. Cover and simmer over low heat, stirring occasionally, until the barley is almost tender, about 20 minutes.
  10. Return the chicken to the stew; cover and simmer until cooked through and the stew has thickened, about 10 minutes. Stir in the dill and lemon juice and season with salt and pepper. Spoon the stew into bowls, sprinkle with the tarragon and cheese and serve.

Nutrition Facts

Calories637kcal
Protein30.61%
Fat26.63%
Carbs42.76%

Properties

Glycemic Index
59.97
Glycemic Load
7.76
Inflammation Score
-10
Nutrition Score
35.922174090924%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.04mg
Luteolin
0.04mg
Isorhamnetin
0.85mg
Kaempferol
0.71mg
Myricetin
0.06mg
Quercetin
1.17mg

Nutrients percent of daily need

Calories:636.87kcal
31.84%
Fat:18.78g
28.89%
Saturated Fat:4.39g
27.45%
Carbohydrates:67.86g
22.62%
Net Carbohydrates:57.37g
20.86%
Sugar:6.04g
6.71%
Cholesterol:108.79mg
36.26%
Sodium:854.08mg
37.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.57g
97.14%
Vitamin B3:23.38mg
116.88%
Selenium:81.13µg
115.9%
Vitamin A:4012.18IU
80.24%
Vitamin B6:1.57mg
78.44%
Phosphorus:593.56mg
59.36%
Manganese:1.18mg
59.22%
Fiber:10.49g
41.95%
Potassium:1174.82mg
33.57%
Vitamin B2:0.55mg
32.32%
Magnesium:116.59mg
29.15%
Vitamin K:29.14µg
27.75%
Vitamin B1:0.41mg
27.21%
Vitamin B5:2.5mg
24.95%
Copper:0.49mg
24.37%
Iron:4.28mg
23.77%
Zinc:2.91mg
19.37%
Folate:74.65µg
18.66%
Calcium:164.38mg
16.44%
Vitamin C:10.13mg
12.28%
Vitamin E:1.42mg
9.46%
Vitamin B12:0.39µg
6.46%
Vitamin D:0.19µg
1.24%
Source:My Recipes