Orange Barley Chicken Recipe

Introduction

Orange Barley Chicken is a vibrant, healthy dish that combines the rich flavors of tender chicken with the nutty goodness of barley, all brought together with a sweet and tangy orange sauce. This dish offers a perfect balance of fresh citrus, savory chicken, and hearty grains, making it a delightful and satisfying meal. The orange sauce infuses the chicken with a burst of citrus flavor while keeping it juicy and tender, while the barley adds a chewy texture and nutritional benefits to the dish.

Ideal for anyone looking to try something a little different, Orange Barley Chicken is an easy-to-make recipe that doesn’t compromise on flavor or quality. Whether you’re preparing it for a weeknight dinner, a healthy meal prep option, or a special gathering, this dish will surely impress. In this guide, we’ll walk you through the simple steps of making Orange Barley Chicken, share useful tips to perfect it, and suggest some fun variations to explore.

Why You’ll Love Orange Barley Chicken

• Bright and Zesty Flavor: The combination of fresh orange juice, zest, and a touch of honey creates a sweet and tangy sauce that complements the chicken perfectly. The citrusy burst adds a refreshing flavor that’s perfect for any time of year.
• Healthy and Nutritious: Barley is an excellent source of fiber, vitamins, and minerals, making this dish a hearty, health-conscious option. It’s a great way to incorporate whole grains into your meals while still enjoying a flavorful dish.
• Tender Chicken: The chicken remains tender and juicy thanks to the citrus sauce, which infuses the meat with flavor and helps keep it moist during cooking. The lightness of the sauce also enhances the natural taste of the chicken without overpowering it.
• Satisfying Texture: The chewy barley acts as a perfect base for the dish, providing a hearty and filling component that pairs wonderfully with the chicken and orange sauce. It adds a satisfying contrast to the tender chicken and zesty sauce.
• Easy to Make: Despite the sophisticated flavors, Orange Barley Chicken comes together quickly and easily with minimal prep work. You can have a wholesome, flavorful meal ready in under an hour, making it a great option for both beginners and experienced cooks.

Preparation and Cooking Time

• Total Time: 1 hour
• Preparation Time: 15 minutes
• Cooking Time: 40-45 minutes
• Servings: Approximately 4 servings
• Calories per Serving: Around 350-400 calories per serving, depending on ingredients and portion sizes.

Nutrition Facts (Per Serving)

• Calories: 350-400 kcal
• Fat: 12-14g
• Carbohydrates: 35-40g
• Protein: 30-35g
• Fiber: 6g
• Sugar: 16-18g

Ingredients

For the Orange Barley Chicken:

• 4 boneless, skinless chicken breasts (or thighs for more flavor)
• 1 cup pearl barley, rinsed
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup fresh orange juice (about 2 large oranges)
• Zest of 1 orange
• 1 tablespoon honey
• 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cinnamon
• Salt and pepper to taste
• 2 cups chicken broth (low-sodium)
• Fresh parsley for garnish (optional)
• Orange slices for garnish (optional)

Step-by-Step Instructions

1. Prepare the Barley

Start by rinsing the barley thoroughly under cold water. Barley is a hearty grain that needs to be properly cleaned before cooking. In a medium saucepan, bring 3 cups of water to a boil, then add the barley. Reduce the heat to low, cover the pot, and simmer for about 30-35 minutes, or until the barley is tender and has absorbed most of the water. If there is excess liquid remaining, drain the barley and set it aside.

2. Prepare the Chicken

While the barley is cooking, season the chicken breasts with salt, pepper, and a pinch of turmeric and cinnamon. These spices will add depth and warmth to the chicken, enhancing the citrus sauce later. You can also use bone-in chicken for more flavor, though boneless skinless breasts cook faster.

3. Brown the Chicken

In a large skillet or Dutch oven, heat the olive oil over medium heat. Once the oil is hot, add the chicken breasts and cook for about 5-6 minutes on each side, or until golden brown. The goal here is to sear the chicken, not fully cook it, as it will continue cooking in the orange sauce. After browning, remove the chicken from the skillet and set it aside on a plate.

4. Sauté the Aromatics

In the same skillet, add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for another 30 seconds, stirring constantly to prevent burning. The aroma of the onions and garlic will form the flavorful base of the orange sauce.

5. Make the Orange Sauce

Add the orange juice and zest to the skillet with the onions and garlic. Stir to combine and bring the mixture to a simmer. Then, add the honey, ground ginger, turmeric, and cinnamon, stirring well to dissolve the honey and blend the spices. Allow the sauce to simmer for 5-7 minutes to reduce slightly and concentrate the flavors. This creates a tangy, sweet, and aromatic sauce that will coat the chicken beautifully.

6. Cook the Chicken in the Sauce

Once the sauce has developed its flavors, return the browned chicken breasts to the skillet. Spoon some of the orange sauce over the chicken, ensuring it is coated. Add the chicken broth, which will provide the moisture needed for the chicken to cook through and help to create a more abundant sauce. Bring the mixture to a gentle simmer, then cover the skillet with a lid. Let the chicken cook in the sauce for about 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is fully cooked through.

7. Combine the Barley and Chicken

Once the chicken is cooked, remove it from the skillet and set it aside to rest for a few minutes. Meanwhile, fluff the cooked barley with a fork and add it to the skillet with the orange sauce. Stir the barley into the sauce, allowing it to soak up the flavors. This helps to marry the ingredients together, giving the barley a delicious, citrus-infused flavor.

8. Serve and Garnish

Plate the barley mixture and top with the cooked chicken breasts. Drizzle any remaining orange sauce from the skillet over the chicken and barley. For a pop of color and freshness, garnish the dish with freshly chopped parsley and a few slices of orange. These garnishes will add a bright, vibrant touch to the dish and complement the citrus flavors.

9. Enjoy!

Your Orange Barley Chicken is now ready to serve! This dish is perfect on its own or paired with a side of steamed vegetables, a light salad, or even a dollop of Greek yogurt for added creaminess. The combination of tender chicken, chewy barley, and tangy orange sauce is both satisfying and healthy, making it a wonderful addition to your recipe repertoire.

Tips for Perfect Orange Barley Chicken

• Use Fresh Orange Juice: For the best flavor, use fresh orange juice instead of bottled. Fresh oranges will provide a brighter, more vibrant flavor that really shines in the sauce.
• Experiment with Chicken Cuts: While boneless, skinless chicken breasts work well in this dish, you can also use thighs for more flavor and juiciness. Bone-in chicken will give a richer taste, but will require a longer cooking time.
• Adjust the Sweetness: If you prefer a sweeter sauce, you can increase the amount of honey or even add a tablespoon of brown sugar. For a less sweet dish, reduce the honey to your liking.
• Cook the Barley Ahead of Time: Barley can take a while to cook, so consider preparing it in advance. You can cook it a day ahead, store it in the refrigerator, and simply reheat it when you’re ready to assemble the dish.
• Make it Spicy: For an added kick, sprinkle some red pepper flakes or cayenne pepper into the sauce for a touch of heat. This adds a lovely contrast to the sweetness of the oranges.

Variations of Orange Barley Chicken

• Orange Barley Chicken with Vegetables: Add some colorful vegetables to the dish, such as bell peppers, carrots, or zucchini, to make it more hearty and nutritious. These can be sautéed with the onions or roasted separately and added to the dish at the end.
• Grilled Orange Barley Chicken: For a smoky flavor, you can grill the chicken instead of browning it in a skillet. Grill the chicken breasts until cooked through, then drizzle the orange sauce over them before serving.
• Orange Barley Chicken Salad: For a lighter option, you can turn this dish into a salad. Toss the barley, orange sauce, and chopped chicken with fresh greens, such as spinach or arugula, and top with nuts or seeds for extra crunch.
• Slow Cooker Orange Barley Chicken: If you prefer a hands-off approach, you can make this dish in a slow cooker. Add the chicken, barley, orange juice, spices, and chicken broth to the slow cooker and cook on low for 4-6 hours, or until the chicken is tender and fully cooked.

Storage and Shelf Life

Orange Barley Chicken is best enjoyed fresh but can be stored for later. To store leftovers, place the chicken and barley in an airtight container and refrigerate for up to 3 days. The dish will reheat well in the microwave or on the stovetop, though the barley may absorb some of the sauce.

For longer storage, you can freeze Orange Barley Chicken. Allow the dish to cool completely, then transfer it to a freezer-safe container. It can be frozen for up to 2-3 months. To reheat, thaw overnight in the refrigerator and warm it on the stove over low heat, adding a splash of water or broth if needed.

Side Dishes and Pairings for Orange Barley Chicken

While Orange Barley Chicken is flavorful on its own, pairing it with complementary sides can elevate your meal:

• Steamed Vegetables: Serve the dish with a side of steamed vegetables, such as broccoli, green beans, or asparagus, for a light and nutritious addition to the meal.
• Green Salad: A crisp green salad with a citrus dressing pairs well with the zesty flavors of the chicken. Add some nuts or avocado for extra texture.
• Greek Yogurt: A dollop of creamy Greek yogurt can balance the citrusy sauce and add richness to the dish. It also works as a cool contrast to any added heat from spices.
• Roasted Sweet Potatoes: Roasted sweet potatoes with a touch of cinnamon or cumin make a great side dish that complements the warm flavors in the chicken.

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Conclusion

Orange Barley Chicken is a delicious, healthy, and vibrant dish that combines tender chicken, chewy barley, and a tangy orange sauce. The citrusy sauce enhances the chicken, keeping it juicy and flavorful, while the barley adds a hearty, nutritious base. Whether you’re looking for a quick weeknight meal or an impressive dish for a special occasion, this recipe is sure to please.

With simple ingredients and easy-to-follow steps, you can create a dish that’s as flavorful as it is healthy. The tips, variations, and storage ideas ensure that you can enjoy this dish any time you like. Give Orange Barley Chicken a try—its sweet, savory, and zesty flavors are sure to make it a new favorite in your cooking repertoire!