Thai Chicken Barley Risotto - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Instead of using Arborio rice to make risotto, use high-fiber pearl barley instead. The Thai flavor comes from cilantro, lemongrass, ginger, and red curry paste, and the protein comes from the lean chicken in this satisfying one-dish meal.
Ingredients
- 1 tablespoon sesame oil, divided
- 1 1/2 cups chopped green onions, divided
- 2 tablespoons minced garlic, divided
- 1/2 cup uncooked pearl barley
- 1/2 cup chopped fresh cilantro, divided
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
- 2 jalapeño peppers, seeded and minced
- 1/4 cup fresh lime juice
- 1 tablespoon brown sugar
- 1 tablespoon water
- 1 1/2 teaspoons rice vinegar
- 1 teaspoon low-sodium soy sauce
- 1/2 teaspoon red curry paste
- 1 tablespoon chopped peeled fresh lemongrass
- 1 teaspoon grated peeled fresh ginger
- 3 cups shredded cooked chicken breast (about 1 pound)
- 1 1/4 cups red bell pepper strips
- 1 cup sugar snap peas, trimmed
- 1 cup light coconut milk
- 4 teaspoons chopped peanuts
Instructions
- Heat 1 1/2 teaspoons oil in a medium saucepan over medium-high heat. Add 1/2 cup onions and 1 tablespoon garlic; sauté 1 minute. Stir in barley, 1/4 cup cilantro, salt, black pepper, 1/2 cup broth, and jalapeños; bring to a boil. Cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 15 minutes).
- Combine juice and next 5 ingredients (juice through curry paste); set aside.
- Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 1 cup onions, 1 tablespoon garlic, lemongrass, and ginger; sauté 1 minute. Add chicken, bell pepper, and peas; sauté 2 minutes. Stir in barley mixture, juice mixture, and milk; bring to a boil. Reduce heat; simmer 5 minutes or until sauce thickens, stirring occasionally. Stir in 1/4 cup cilantro. Sprinkle each serving with 1 teaspoon nuts.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Chicken Breast, Lemon, Nuts.
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