Pumpkin, Barley, Lentil, Turkey Stew

It's cold in Arizona. Well, at least cold for Arizona. So what better way to warm up than to eat a stew that is going to stick to your bones, but is packed full of healthy benefits?

Growing up, Mum often made barley stew... or at least stews with barley. I love it and it is so incredibly healthy for you. Barley water made into a refreshing drink is also very healthy for you, but that is for another post. The other oft-eaten legume in our home, was lentil. So these are two items that I have in my freezer at all times.

As I pondered what to pair these this grain and legume with, I came across a large can of pureed pumpkin in my cupboard and a can of turkey chunks.

Many people buy cans of pumpkin around the holiday time to make pies and soup with. I use it throughout the year in soups, curries, and even pumpkin muffins and loaves. It is a great and handy item to have in your pantry, and I suggest everyone keep a few cans in your pantry for as fast and healthy addition to what you are cooking.

This dish is so easy to make and it does not take too long either. You can also add carrots, diced mushrooms, and baby spinach to the stew. If you add mushrooms and baby spinach, do so right towards the end before you turn off the heat so that the vegetables doesn't get overcooked.

Ingredients:
1 cup barley, washed
1/2 red lentils, washed
1 (heaped) tsp ground cumin
1 tsp garlic powder
1/2 tsp ground ginger
1/2 tsp paprika
1/2 tsp turmeric
2 tsp chicken bouillon powder
2 TBSP butter
1/2 can puree pumpkin, large can
1 can turkey chunks, liquid included
6 cups water, or as needed
Salt (to taste)

Melt butter in a pot and add the barley and lentils, stir well and add the spices, mix very well and then add the pumpkin puree and enough water to make puree smooth. Now add the can of turkey, including the liquid. Separate the turkey meat and bring to boil. Stirring often. Add more water as needed. When stew comes to a boil, reduce heat to very low and keep an eye on the stew, stir often to prevent it from sticking to the bottom and burning. Throughout the cooking process, add more water as it is needed until all six cups are used and the barley is cooked through. It should be very thick by this time. Taste it and if you need to add salt, do so now.

** If you are vegetarian, you can omit the chicken powder and use vegetable bouillon powder/cube instead (or omit altogether), as well as the meat. You can substitute the meat with firm tofu or more vegetables.


                        Pumpkin, Barley, Lentil, Turkey Stew
                       
                   

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Stuffed Chicken Breast

I first made this about a year ago and served it with a barley risotto, and a side salad; it was really good and my husband loved it also.

It is very easy to make and rather fast also, plus its healthy too.

Ingredients:

2 chicken breast, skinless and boneless
1 tsp crushed garlic (preserved in oil)
½ tsp chicken powder
¼ tsp fresh ground black pepper
½ cup grated cheese
4 bacon rashers (cut into ¼’s)
1 green onion (spring onion – cut into 1 inch pieces and julienne)
Sliced mushrooms (approx 1 mushroom per breast)
1 cup fresh baby spinach leaves
12 toothpicks

Method:

1. Heat oven to 400°F

2. Rinse and dry chicken breasts and pop into a Ziploc sandwich baggie – seal but make sure air is out of bag. 1 breast per bag.
3. Hammer the breasts until flattened out. Be careful to not “mash” the breast, and don’t hammer too thin.

4. Mix garlic and chicken powder and pepper together well. Spread half of the mixture all over each breast.
5. Lay half of the bacon on each breast.
6. In the middle of the breast place ½ of the julienne green onions, layer on top the mushrooms, ½ shredded cheese on each breast, and finally ½ cup spinach on each breast.
7. Roll up two sides and “pin” together with toothpicks. Pop in oven for 35-40 minutes or until cooked through.


Serve with steamed rice, slightly buttered brown rice, buttered pearl barley, or quinoa; steamed vegetables or green salad.