Chicken, Sun-dried Tomato and Barley Risotto (High Fibre)

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Serves 4
  • 500 grams of  cooked barley grain
  • 1 cup of water
  • ½ cup of semi sun dried tomatoes
  • 200 grams of tinned chopped tomato
  • 1 clove of garlic
  • 1 tablespoon of chopped fresh marjoram
  • Parsley to decorate
  • 1 tablespoon red wine vinegar
  • 3 tablespoons extra virgin olive oil
  • 4 skinless chicken breasts
  • 200 grams of artichoke hearts (tin or jar)
  • 5 tablespoons of shredded Romano cheese
  • Salt and pepper to taste
  1. Blend garlic, marjoram, sun dried tomatoes, peeled tomato, vinegar, cup of water and 2 tablespoons of oil in a blender until nearly smooth
  2. Heat a pan, add remaining olive oil and cook chicken breasts on either side until cooked through and golden (6-7 minutes either side)
  3. Set chicken aside and keep warm
  4. Place the blended garlic and tomato mix in a pan and bring to a boil
  5. Add cooked barley, and artichokes and cook through stirring continuously for 5 minutes
  6. Take off heat and add 4 tablespoons of Romano cheese, mix through
  7. Divide the barley tomato mix into individual bowls, top with sliced chicken
  8. Sprinkle remaining tablespoon of cheese and sprig of parsley on top of each dish and serve