Today's recipe: Spicy chicken and barley soup
This is a slow cooker recipe, but it could be adapted to just a soup / stew.
It's pretty spicy, but you can make your own adjustments. The goal is something healthy, low sodium, and with a good balance of carb/protein/fat. Here we go:
1 cup dry pearled barley (I used Arrowhead Mills)
1 red bell pepper, chopped
2-3 cups kale, chopped (about 6 large leaves)
4 roma tomatoes - chopped
4 stalks green onion - cut into 1/2" sections
1/2 lb chicken breast - 1/2' cubes
4 cups water
and for spice:
2 jalapenos - sliced in half, with seeds. (take out the seeds to make it milder)
6 cloves garlic - cut in to 1/4ths
Place everything in a slow cooker on "high" and let cook for 2-3 hours. Check occasionally, make sure to stir at least once.
Depending on how things are looking, either let it cook one more hours on "high", or else put it on "low" and let it go a few more hours.
Should make a relatively thick, tasty stew.
If you make too much, you can freeze it. I'm eating a bowl I just thawed and it still kept decent texture.
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