Ingredients

• Barley – 200 g (about 1 cup)
• Cabbage – 530 g (about half of a medium head)
• Chicken thighs – 700 g
• Carrot – 170 g (about 2 medium carrots)
• Onion – 73 g (about 1 medium onion)
• Salt – 0.5 tsp + 1 tsp (divided)
• Paprika – 0.5 tsp
• Black pepper – 0.25 tsp
• Sunflower oil – 2 tbsp
• Garlic – 2 cloves
• Water – 500 ml
• Tomato paste – 2 tbsp

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Steps to Make Barley with Chicken and Cabbage

Step 1: Prepare the Ingredients

1. Rinse the Barley: Begin by rinsing the barley under cold water to remove any impurities. Set it aside to drain.
2. Chop the Vegetables: Finely chop the onion, grate the carrots, and shred the cabbage into thin strips. Mince the garlic and set everything aside for cooking.
3. Prepare the Chicken: Season the chicken thighs with 0.5 tsp salt, black pepper, and paprika. If you prefer, you can also remove the skin from the chicken to reduce fat content.

Step 2: Sauté the Vegetables

1. Heat the Oil: In a large, deep pan or pot, heat 2 tablespoons of sunflower oil over medium heat.
2. Cook the Onion and Carrots: Add the chopped onion and grated carrot to the pan. Sauté for about 5 minutes, stirring occasionally, until the vegetables soften and begin to caramelize.
3. Add the Garlic and Cabbage: Once the onions and carrots are soft, add the minced garlic and shredded cabbage to the pan. Continue cooking for another 7-8 minutes until the cabbage is softened and slightly golden.

Step 3: Brown the Chicken

1. Brown the Chicken Thighs: In a separate pan, sear the seasoned chicken thighs on both sides until they develop a golden brown color. You don’t need to cook them through at this stage; just aim for a nice sear to lock in the flavors.
2. Add Chicken to the Vegetables: Once browned, transfer the chicken thighs to the pan with the vegetables.

Step 4: Cook the Barley

1. Add the Barley and Tomato Paste: Add the rinsed barley to the pan, followed by 2 tablespoons of tomato paste. Stir everything together to coat the ingredients in the tomato paste and combine the flavors.
2. Pour in Water and Season: Add 500 ml of water to the pan, along with 1 teaspoon of salt. Stir gently to combine. The barley will absorb the water and expand as it cooks, so make sure everything is well mixed.

Step 5: Simmer and Cook

1. Bring to a Boil: Bring the mixture to a gentle boil, then reduce the heat to low.
2. Simmer: Cover the pan with a lid and let it simmer for about 35-40 minutes. Stir occasionally to prevent the barley from sticking to the bottom of the pan. Cook until the barley is tender and has absorbed most of the liquid, and the chicken is fully cooked through.
3. Check for Seasoning: Once the barley is cooked, taste the dish and adjust the seasoning with additional salt or pepper if necessary.

Step 6: Serve

1. Serve Hot: Plate the dish by serving a generous portion of the barley, cabbage, and vegetables, along with a chicken thigh. Garnish with fresh herbs like parsley if desired.
2. Enjoy: This dish is best served warm, and you can pair it with a side salad or a slice of crusty bread for a complete meal.

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Nutrition Facts (Per Serving)

Each serving of this hearty dish provides a well-balanced mix of macronutrients and essential vitamins and minerals. Here’s an approximate breakdown for one serving (based on six servings total):

• Calories: 380 kcal
• Protein: 25 g
• Fat: 15 g
• Carbohydrates: 38 g
• Fiber: 7 g
• Sodium: 600 mg
• Vitamin C: 45% of daily value (from cabbage and carrots)
• Iron: 15% of daily value

This meal is rich in fiber from the barley and cabbage, protein from the chicken, and contains essential vitamins like Vitamin C from the vegetables.

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FAQs

1. Can I use another type of grain instead of barley?

Yes, you can substitute barley with other grains like quinoa, bulgur, or rice. Adjust the cooking time and liquid accordingly, as different grains have different cooking requirements.

2. What other vegetables can I add?

You can add other vegetables like bell peppers, zucchini, or even mushrooms to enhance the flavor and nutritional value of the dish.

3. Can I use chicken breasts instead of thighs?

Yes, chicken breasts can be used instead of thighs. However, chicken thighs tend to be more flavorful and stay juicier when cooked for longer periods.

4. Is this dish freezer-friendly?

Yes, this dish can be frozen. Simply let it cool completely, then store it in airtight containers in the freezer for up to 3 months. Reheat in a pan or microwave when ready to eat.

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Tips for Making Barley with Chicken and Cabbage

• Don’t Skip the Searing: Browning the chicken thighs before adding them to the vegetables gives them a better texture and deepens the flavor of the dish.
• Stir Occasionally: Barley can sometimes stick to the bottom of the pan, so make sure to stir the dish occasionally during cooking.
• Add Fresh Herbs: Garnishing with fresh parsley or dill can add a burst of freshness to the dish.

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Storage Tips

• In the Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or microwave until warm.
• In the Freezer: To freeze, portion out the dish into individual containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

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Conclusion

Barley with Chicken and Cabbage is a satisfying, nutritious, and budget-friendly meal that’s perfect for any occasion. The combination of tender chicken, hearty barley, and flavorful cabbage makes this dish a complete and balanced meal. Whether you’re preparing it for a family dinner or meal prepping for the week, this recipe will provide a delicious, comforting dish that’s both easy to make and packed with flavor. Enjoy this healthy and tasty dish with your loved ones!