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Food for Fuel - Lentils and Barley


Not 1 but 2 recipes for you today using 2 carb sources that aren't used as much as others.

Lentils

Like quinoa these are a great source of protein for people especially vegetarians/vegans. They are also packed full of calcium, phosphorus, iron and B vitamins.

Spicy Chicken and Lentil Curry

(Serves 1-2)

Ingredients

1 red onion, finely chopped

2 garlic cloves, chopped

1tbsp coconut oil

1tbsp tikka masala curry sauce

125g red lentils

500ml vegetable stock

1 large chicken breast

Handful of coriander to serve (optional)

Method

*Heat a saucepan and add the coconut oil until melted.

*Add the onion and garlic and sautee until the onions are soft.

*Add the curry paste and stir for 1 minute.

*Add the lentils and a little of the stock.

*When the stock is starting to absorb in to the lentils, keep adding more slowly.

*Once the lentils are soft and starting to fall apart add a little more stock, add the chicken to the pan and keep simmering until the chicken is cooked and white throughout. Chicken can be cooked separately and added to the lentils if you prefer.

*Scatter with coriander and serve.

Barley

This is a whole grain containing gluten with a high fibre content. Providing a range of important vitamins and minerals: fiber, selenium, B vitamins, copper, chromium, phosphorus, magnesium, niacin, and more. Lower in fat than other alternative

Barley, Chicken and Mushroom Risotto

(serves 4)

Ingredients

1tbsp Coconut oil

2 shallots, finely sliced

1 garlic clove, chopped

3 chicken breast fillets cut in to chunks

300g pearl barley

400g mushrooms

6 sprigs fresh thyme

1 litre chicken stock

Method

*In a large saucepan, heat the coconut oil.

*Sauté the shallots and garlic with some seasoning for 5 mins, then stir in the chicken and cook for a further 2 minutes.

*Add the barley to the pan and cook for 1 min whilst stirring to stop it from sticking.

*Pour in 250ml of stock and stir until it is absorbed.

*Add the mushrooms and thyme, then pour over 500ml of the stock.

*Cook for 40 mins on a low simmer until the barley is tender, stirring occasionally and topping up with remaining stock if it looks dry.

Serve with: Chives and Parmesan shavings.

#foodforfuel #nutrition #healthyeating #fuel #carbs