The original version of this recipe featured venison or beef and is still available to Red Meat Foodies by clicking HERE. I found it works quite well with chicken too, especially that healthy white meat. Comfort food for sure... Earthy flavors and textures that will delight!
Something to point out here, following my blog's intent of creating good meals especially for diabetics, is that pearled barley should be our go-to grain with a GI of around 35 (low) when cooked. In comparison, brown rice comes in at 50 (medium) and white rice at 89 (high).
Okay... let's cook!
Ingredients:
- 1 lb chicken tenders cut into bite size strips
- 2 tsp McCormick's Montreal Steak Seasoning
- 1 cup pearl barley (substitute low sodium chicken broth for water)
- 1 large yellow onion - cut up
- 6 baby portobello mushrooms - sliced
- 2 cups broccoli florets cut into small florets
- salt to taste
- olive oil
Start off by placing the chicken in a standard salt brine for about an hour. Rinse the chicken and set aside.
Continue on by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.
Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.
Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.
Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.
Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.
Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Alternatively serve the barley as a side, but personally I prefer the full blend. ENJOY!
Serves 3 - 4
Blessed be... and happy cooking!