Chicken, Leek and Barley Casserole
*Please note- I’ve just updated this recipe- see the recipe notes for further thoughts 🙂
Chicken, Leek & Barley Casserole is an easy one-pot meal for a midweek dinner. Mix and match the ingredients to what you have to hand- add turnips or swede, for example, or stir through fresh spinach at the end and top with sauteed mushrooms. You can play around with this Chicken Leek & Barley casserole and totally make it your own, but one thing is for certain- this is a Superfood Meal the whole family will enjoy.
We eat a lot of chicken, and this recipe is excellent because it takes very little time to prepare, contains fabulously wholesome ingredients, and of course, is a winner with almost everybody- even children.
Is chicken really that good for you? Okay, it’s white meat, high in protein, and a great source of healthy fats, amino acids, and B vitamins like vitamin B12, vitamin B6, and niacin. Chicken also contains vitamin A, vitamin D, vitamin E, zinc, iron, and more. That’s literally a mouthful! One can buy chicken just about in any shop, from a corner off-license to a supermarket, farmers market or butcher; whether they are sold whole, in pieces, wrapped in plastic, fresh or squished into a tin- Are all chickens the same? Yes, they were once living, breathing birds, but that is where the similarities end. How they are raised and maintained is what defines a healthy bird. Therefore, a pasture-raised bird is a healthier and happier bird than one raised in an overcrowded cage and injected with growth hormones. That’s logical.
Do yourself and your family a favour, and source ethically raised birds- it’s better for you and the planet.
Chicken, Leek & Barley Casserole
Equipment
- Electronic digital scales
- Large, heavy bottomed casserole dish
Ingredients
- 1 Tablespoon Coconut Oil Olive oil also works
- 4 Chicken thighs, skin removed
- 1 small White or yellow onion, finely chopped approximately 75 grams [2.6 ounces]
- 1 Large Carrot, peeled and cut into 1cm slices [Note 1] approximately ½ inch
- 1 Leek, white part, thinly sliced, extra for garnish approximately 65 grams [2.3 ounces]
- 1 piece Celery Stalk, thinly sliced [Note 2] approximately 50 grams [1.75 ounces]
- 100 grams Pearl Barley, rinsed 3.5 ounces
- 300 ml Chicken stock [Note3] 10.5 ounces
- 150 ml Natural Yoghurt 5 ounces
- 1 ¼ teaspoon Oregano, divided to taste- fresh is best
- ¾ teaspoon Thyme, divided to taste- fresh is best
- ¼ teaspoon Smoked Paprika
- Salt and white pepper to taste
- 1 Handful of fresh parsley
Instructions
- Gather and weigh your ingredients.Heat the oil in a large saucepan over medium heat. Season the chicken with ¼ teaspoon each [1/4 teaspoon each side] of dried oregano and thyme along with salt and white pepper to taste and cook, skin side down about 5 minutes until golden, and turn over.Add the onion, celery, carrot and leek and cook for a further 5 minutes or so until softened.
- Add the pearl barley and stock to the pan, along with ¾ teaspoon oregano, 1/2 teaspoon thyme and the ¼ teaspoon smoked paprika- the liquid should cover the vegetables and come halfway up the chicken. Cover and gently simmer for 25-30 minutes, until the chicken and the barley are cooked through.
- Remove the chicken from the pan and set aside with a loose covering of foil. Add the yoghurt to the pan and boil vigorously for a few minutes to thicken the sauce.Divide the sauce between 2 plates and add the chicken on top and scatter with chopped parsley and the extra sliced leeks if using.
