This is the perfect recipe to use up your root veggies in a rejuvenating one-pot lunch for chilly days. This is enough for four, so share it, or freeze some for another day.
Pearl barley is rich in fibre and filling, with a nutty taste, so you don’t need bread with this unless you have a very busy day ahead.
1 tbsp rapeseed oil
400g/14oz chicken breast or thigh, skin removed, cut into large chunks
1 onion, chopped
1 swede, chopped
2 carrots, chopped
100g/4oz pearl barley
1 leek sliced
1 celery stick, chopped
4 garlic cloves, peeled
3 sprigs fresh thyme
1 bay leaf
750ml/26fl oz vegetable stock
1 tsp Dijon mustard, to serve
1. Preheat the oven to 180C/350F/gas mark 4.
2. Heat the oil in an ovenproof pan. Add the chicken and cook for 3–4 minutes until sealed on all sides.
3. Add all the remaining ingredients except the mustard to the pan and stir well.
4. Bring to the boil, then remove from the heat and add the lid. Cook in the oven for 1 hour (check halfway through and add more water if necessary).
5. Discard the bay leaf and thyme. Stir through the mustard and serve straight away. You can freeze any spare.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.