SPRING BARLEY RISOTTOServes: 4 (as a main dish)✔ 2 Tbsp. olive oil✔ 1 cup pearled barley✔ 2 leeks, white and light-green parts only, thinly sliced✔ 1⁄2 cup dry white wine or water✔ 2 cups water✔ coarse salt and freshly-ground pepper✔ 1 cups vegetable broth✔ 1 bunch asparagus (about 500 gr.), trimmed and cut on bias into 5-cm.pieces✔ 300 gr. frozen peas, defrosted✔ 1⁄4 to 1⁄2 cup freshly grated Parmesan cheese✔ 1⁄4 cup thinly sliced mint leaves, plus small leaves for garnishIn a large saucepan, heat oil over medium heat. Add barley and leeks; cook until leeks begin to soften, 5 to 7 minutes. Add wine; cook until evaporated, about 5 minutes. Add 2 cups water; bring to a boil and season with salt and pepper. Reduce heat; simmer until liquid is absorbed, about 10 minutes.Add broth and continue to cook, stirring occasionally, until barley is tender and creamy, about 10 minutes. Add asparagus; cook until tender, about 5 minutes. Stir in peas until heated through. Add Parmesan and mint; season with salt and pepper.Garnish with mint leaves.Adapted from Power Foods by the editors of Whole Living magazine (Clarkson Potter).WALNUT-CRUSTED CHICKEN BREASTSServes: 4✔ 2 slices 100% whole-wheat bread, dried✔ 1⁄3 cup walnuts, toasted if desired✔ Coarse salt and ground pepper✔ 1 large egg white✔ 4 chicken breast halves, boneless and skinless✔ 1 Tbsp. canola oil✔ Lemon slices, for serving✔ Salad greens for serving, optionalPreheat the oven to 200ºC. In a food processor, combine bread and walnuts; season with salt and pepper. Process until fine bread crumbs form. Transfer to a shallow bowl. In another shallow bowl, beat egg white until frothy.Season chicken with salt and pepper. Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.In a large, nonstick, oven-proof skillet, heat oil over medium heat. Add chicken and cook until lightly browned, 1 to 3 minutes. Carefully turn chicken over and put skillet in oven. Bake until chicken is golden brown and cooked through, 10 to 12 minutes. Serve chicken with lemon slices and green salad.■ Adapted from Power Foods by the editors of Whole Living magazine (Clarkson Potter).Follow @JPost_Lifestyle
Cooking class: Be good to yourself
New ideas on eating for health are direct and easy to follow.
SPRING BARLEY RISOTTOServes: 4 (as a main dish)✔ 2 Tbsp. olive oil✔ 1 cup pearled barley✔ 2 leeks, white and light-green parts only, thinly sliced✔ 1⁄2 cup dry white wine or water✔ 2 cups water✔ coarse salt and freshly-ground pepper✔ 1 cups vegetable broth✔ 1 bunch asparagus (about 500 gr.), trimmed and cut on bias into 5-cm.pieces✔ 300 gr. frozen peas, defrosted✔ 1⁄4 to 1⁄2 cup freshly grated Parmesan cheese✔ 1⁄4 cup thinly sliced mint leaves, plus small leaves for garnishIn a large saucepan, heat oil over medium heat. Add barley and leeks; cook until leeks begin to soften, 5 to 7 minutes. Add wine; cook until evaporated, about 5 minutes. Add 2 cups water; bring to a boil and season with salt and pepper. Reduce heat; simmer until liquid is absorbed, about 10 minutes.Add broth and continue to cook, stirring occasionally, until barley is tender and creamy, about 10 minutes. Add asparagus; cook until tender, about 5 minutes. Stir in peas until heated through. Add Parmesan and mint; season with salt and pepper.Garnish with mint leaves.Adapted from Power Foods by the editors of Whole Living magazine (Clarkson Potter).WALNUT-CRUSTED CHICKEN BREASTSServes: 4✔ 2 slices 100% whole-wheat bread, dried✔ 1⁄3 cup walnuts, toasted if desired✔ Coarse salt and ground pepper✔ 1 large egg white✔ 4 chicken breast halves, boneless and skinless✔ 1 Tbsp. canola oil✔ Lemon slices, for serving✔ Salad greens for serving, optionalPreheat the oven to 200ºC. In a food processor, combine bread and walnuts; season with salt and pepper. Process until fine bread crumbs form. Transfer to a shallow bowl. In another shallow bowl, beat egg white until frothy.Season chicken with salt and pepper. Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.In a large, nonstick, oven-proof skillet, heat oil over medium heat. Add chicken and cook until lightly browned, 1 to 3 minutes. Carefully turn chicken over and put skillet in oven. Bake until chicken is golden brown and cooked through, 10 to 12 minutes. Serve chicken with lemon slices and green salad.■ Adapted from Power Foods by the editors of Whole Living magazine (Clarkson Potter).Follow @JPost_Lifestyle