Lunch: Chicken and Barley Stew with Dill and Lemon

This one-pot dinner from Food and Wine's Gail Simmons is an enriched take on classic chicken soup with rice; at once flavorful, hearty, and comforting.

This recipe includes superfoods such as:

Barley, Chicken Breast, Lemon

Health benefits of Chicken and Barley Stew with Dill and Lemon

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1/2 c. all-purpose flour
kosher salt
Freshly ground pepper
2 lb. skinless, boneless chicken breasts
1/4 c. vegetable oil
1 tbsp. vegetable oil
2 carrots
2 celery ribs
1 large leek
1 clove garlic
1 3/4 c. pearled barley
6 c. chicken stock
1 c. water
1/4 c. chopped dill
2 tbsp. fresh lemon juice
1/4 c. chopped tarragon
1/2 c. Freshly grated Parmigiano-Reggiano cheese

Instructions

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.
In a medium enameled cast-iron casserole, heat 2 tablespoons of the oil. Add half of the chicken and cook over moderately high heat until golden, about 2 minutes per side. Transfer the chicken to a bowl. Brown the remaining chicken in 2 more tablespoons of the oil.
Pour off the fat. Add the remaining 1 tablespoon of oil and the carrots to the casserole and cook over moderate heat for 3 minutes. Add the celery, leek, and garlic and cook until starting to soften, 2 minutes. 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. 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.
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. Looking for more chicken recipes? Try our collections of chicken breast recipes, chicken casserole recipes, and recipes for leftover chicken.