Barley, Mushroom & Chicken Stew
Chicken thigh braised with pearl barley, mushrooms and root vegetables — 33 g of protein and 9 g of fibre in a one-pot dinner built around beta-glucan.
Chicken thigh braised with pearl barley, mushrooms and root vegetables — 33 g of protein, 9 g of fibre and 500 kcal in a one-pot dinner built around beta-glucan. Barley is the highest beta-glucan grain in common use, and the stew reheats better on day two than it eats on day one.
Ingredients (1 serving)
- Chicken thigh, skinless — 120 g
- Pearl barley, cooked — 150 g
- Chestnut mushrooms — 120 g
- Onion — 60 g
- Carrot — 60 g
- Olive oil — 1 tsp
- Thyme — to taste
Macros per serving
- Calories: 500 kcal
- Protein: 33 g
- Fat: 18 g
- Carbs: 54 g
- Fiber: 9 g
Key micronutrients
- Beta-glucan: ~3 g (from barley)
- Niacin: ~12 mg
- Selenium: ~30 µg
- Potassium: ~800 mg
Why it earns a spot in the rotation
- Beta-glucan carrier. A single portion delivers roughly the daily 3 g of beta-glucan associated with LDL-cholesterol lowering, from food alone.
- High-satiety fibre. Nine grams of fibre in one meal is a meaningful step toward the daily 25–38 g target most Western diets fall short of.
- Cook once, eat twice. One pot yields two or three portions; barley absorbs stock as it sits, so the flavour deepens overnight.
- Cheap and everyday. Pearl barley, chicken thigh and chestnut mushrooms are among the least expensive proteins and grains on the shelf.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
