Lunch: Thai Chicken Barley Risotto

Instead of using Arborio rice to make risotto, use high-fiber pearl barley instead. The Thai flavor comes from cilantro, lemongrass, ginger, and red curry paste, and the protein comes from the lean chicken in this satisfying one-dish meal.

This recipe includes fertility superfoods such as:

Barley, Chicken Breast, Lemon, Nuts

Health and fertility benefits of Thai Chicken Barley Risotto

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Skinless chicken breast is an excellent source of the protein, as its contains 21 grams of protein for every 100 grams of breast. Additionally, chicken contains ample amounts of vitamin B6, which serves a vital function in helping to reduce the stressors that cause PCOS. Vitamin B6 help keeps your hormones at balanced levels, which is very helpful for those seeking to stem the flow of excessive testosterone and androgen Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 tablespoon sesame oil, divided
1 1/2 cups chopped green onions, divided
2 tablespoons minced garlic, divided
1/2 cup uncooked pearl barley
1/2 cup chopped fresh cilantro, divided
1/2 teaspoon salt
1/8 teaspoon black pepper
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
2 jalapeño peppers, seeded and minced
1/4 cup fresh lime juice
1 tablespoon brown sugar
1 tablespoon water
1 1/2 teaspoons rice vinegar
1 teaspoon low-sodium soy sauce
1/2 teaspoon red curry paste
1 tablespoon chopped peeled fresh lemongrass
1 teaspoon grated peeled fresh ginger
3 cups shredded cooked chicken breast (about 1 pound)
1 1/4 cups red bell pepper strips
1 cup sugar snap peas, trimmed
1 cup light coconut milk
4 teaspoons chopped peanuts

Instructions

Heat 1 1/2 teaspoons oil in a medium saucepan over medium-high heat. Add 1/2 cup onions and 1 tablespoon garlic; sauté 1 minute. Stir in barley, 1/4 cup cilantro, salt, black pepper, 1/2 cup broth, and jalapeños; bring to a boil. Cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 15 minutes).
Combine juice and next 5 ingredients (juice through curry paste); set aside.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 1 cup onions, 1 tablespoon garlic, lemongrass, and ginger; sauté 1 minute. Add chicken, bell pepper, and peas; sauté 2 minutes. Stir in barley mixture, juice mixture, and milk; bring to a boil. Reduce heat; simmer 5 minutes or until sauce thickens, stirring occasionally. Stir in 1/4 cup cilantro. Sprinkle each serving with 1 teaspoon nuts.

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