Curried Barley With Lentils and Chicken
main meals
|
POINTS® Value: 6
Servings: 4
Preparation Time: 25 min
Cooking Time: 70 min
Level of Difficulty: Easy
Works with Simply Filling
|
| This fiber- and vitamin-rich dish combines the unique flavors of fresh ginger, curry and kale. Added bonus: You just need one pot! |
Ingredients
|
|
|
2 tsp olive oil
|
|
|
1 1/4 cup(s) sweet red pepper(s), chopped
|
|
|
1 cup(s) onion(s), chopped
|
|
|
2 tsp minced garlic
|
|
|
2 tsp ginger root, freshly grated
|
|
|
2 tsp curry powder
|
|
|
2 cup(s) water
|
|
|
2 cup(s) canned chicken broth
|
|
|
1 cup(s) carrot(s), sliced
|
|
|
1/2 cup(s) uncooked barley
|
|
|
3 1/3 oz dry lentils, rinsed and picked over (about 1/2 cup)
|
|
|
1/2 pound(s) uncooked boneless, skinless chicken breast, cut into bite-size chunks
|
|
|
4 1/2 oz frozen kale, chopped (about 1 cup)
|
|
|
1/2 cup(s) plain fat-free yogurt
|
Instructions
- Heat oil in a large saucepan. Add peppers and onion. Sauté over medium-high heat until lightly browned, about 5 minutes. Stir in garlic, ginger root and curry powder. Cook over low heat until fragrant, about 1 minute.
- Stir in water, broth, carrots and barley; bring to a boil. Cover, reduce heat to low and simmer 10 minutes.
- Stir in lentils. Cover and simmer, stirring once or twice, until barley and lentils are tender, about 30 to 35 minutes.
- Stir in chicken and kale; cover and cook until chicken is cooked through and kale is hot, about 5 minutes. Serve yogurt on the side to drizzle over top. Yields about 1 1/2 cups per serving plus 2 tablespoons of yogurt.
Notes
Recent WeightWatchers.com Recipes
craving more delicious recipe ideas?
 Learn how to access over 1,000 WeightWatchers.com recipes
|