Ingredients
| Quantity | Ingredients |
|---|---|
| 3 tbsp / 50 ml | canola oil |
| 1 cup / 250 ml | chopped onion |
| 3 | cloves garlic, crushed |
| 1 cup / 250 ml | diced celery |
| 2 cups / 500 ml | diced carrot |
| 12 oz / 350 g | cooked chicken breast, cut into 1-inch (2.5 cm) cubes |
| 8 cups / 2 L | water or sodium-reduced chicken stock |
| 1/2 cup / 125 ml | white wine |
| 1/2 cup / 125 ml | pearl barley |
| 2 tbsp / 25 ml | sodium-reduced soy sauce |
| 1 tbsp / 15 ml | balsamic vingear |
| 1 tsp / 5 ml | coarse sea salt, or to taste |
| 1/2 tsp / 2 ml | dried rosemary |
| 1/2 tsp / 2 ml | dried basil |
Directions
Heat 2 tbsp (25 ml) oil in a large saucepan over medium heat. When pan is hot, add onions and sauté for 8 to 10 minutes.
When onions are soft and begin to brown, add 1 tbsp (15 ml) oil, celery, carrot and chicken; continue to sauté until chicken is brown, about 10-12 minutes. Add garlic; sauté for another minute.
Add water, wine, barley, soy sauce, vinegar, salt, rosemary and basil. Cover and bring to a boil; reduce heat and simmer for 45 minutes.
Serves 8
Per 1 ¼ cup (300 ml) serving: 175 cal, 12 g pro, 6 g total fat (1 g saturated fat), 16 g carb, 2 g fibre, 24 mg chol, 487 mg sodium
Source: Leslie Beck's Healthy Kitchen