Dark-Meat Chicken Stew with Barley

Dairy-Free, Nut-Free, Soy-Free

SERVES 4

PREP TIME: 15 MINUTES / COOK TIME: 1 HOUR

You should have a rich stew in your arsenal, and this one helps you easily meet your daily vegetable and fiber intake. Dark-meat chicken provides protein and minerals like zinc and iron, while barley, an often-underutilized whole grain, boosts the fiber and B vitamins in this dish. Toss in some spinach and fresh lemon at the end for a bright, zesty addition to a very savory stew.

1 pound boneless, skinless chicken thighs, rinsed and patted dry

1½ teaspoons salt, divided

1 teaspoon freshly ground black pepper, divided

2 tablespoons extra-virgin olive oil, divided

1 yellow onion, diced

2 medium carrots, diced

2 celery stalks, diced

3 garlic cloves, minced

¼ cup water, divided

3 red potatoes, diced

6 cups chicken stock or vegetable stock

1 cup barley

1 teaspoon dried thyme

1 teaspoon dried rosemary

1 teaspoon dried sage

1 cup chopped spinach

Juice of 1 lemon

Bioactive ingredients: chicken, olive oil, onion, carrot, celery, garlic, barley, thyme, rosemary, sage, spinach, lemon

1. Season the chicken with ¾ teaspoon of salt and ¾ teaspoon of pepper, rubbing it in to coat evenly.

2. In a large stockpot or Dutch oven, heat 1 tablespoon of oil over medium heat.

3. Add the chicken, cover the pot, and cook for 5 to 6 minutes per side, or until the chicken is cooked through and the internal temperature has reached 165°F. Transfer to a large mixing bowl. Shred using 2 forks, or a fork and a knife, moving in opposite directions.

4. In the same pot, warm the remaining 1 tablespoon of oil over medium heat.

5. Add the onion, carrots, celery, ¼ teaspoon of salt, and the remaining ¼ teaspoon of pepper. Sauté for 5 to 6 minutes, or until starting to soften.

6. Add the garlic, and sauté for 30 seconds, or until fragrant.

7. Add the water, 1 tablespoon at a time, and stir to loosen any ingredients that are sticking to the pot.

8. Add the potatoes, stock, barley, thyme, rosemary, sage, and remaining ½ teaspoon of salt.

9. Increase the heat to medium-high. Bring the liquid to a boil.

10. Reduce the heat to medium-low. Cover the pot, and simmer for 20 minutes.

11. Return the chicken to the pot. Cook, covered, for 10 minutes, or until the potatoes are soft enough to pierce with a fork and the barley is tender.

12. Add the spinach, and cook for 1 to 2 minutes, or until just wilted.

13. Add the lemon juice. Remove from the heat.

Per Serving: Calories: 517; Total fat: 12g; Saturated fat: 2g; Protein: 31g; Total carbohydrates: 72g; Fiber: 13g; Sugar: 5g; Cholesterol: 107g

VARIATION: You can replace the barley with different grains, such as buckwheat groats, farro, or wild rice. Consider swapping in a rutabaga, turnip, or 2 parsnips for the carrots. You can use beet greens, mustard greens, collard greens, or Swiss chard instead of or in addition to the spinach.