A bowl of this Australian-inspired dish will nourish you in every way.

Serves 4

  • 1 tablespoon sunflower oil
  • 2 onions, finely chopped
  • 2 garlic cloves, finely chopped
  • 1/2 teaspoon fresh thyme leaves
  • 2 handfuls of mixed spinach and arugula, coarsely chopped
  • 1 cup pearl barley
  • 2 oz. Prosciutto, chopped
  • 1/4 teaspoon cayenne pepper
  • 3 cups chicken stock
  • 1/4 lb. chorizo sausage, diced
  • 2 tablespoons freshly grated Parmesan cheese
  • 4 tablespoons chopped fresh flat-leaf parsley
  • 2 tablespoons snipped fresh chives
  • 2 tablespoons toasted pine nuts
  1. Melt the butter in a saucepan over medium heat, then add the onions, garlic and thyme and cook for 8 minutes until the onions have started to soften.
  2. Stir in the chopped greens, then the barley, proscuitto, cayenne and stock. Bring to boil, then cover, reduce the heat, and simmer until the liquid has been absorbed and the barley is tender.
  3. Add the chorizo, Parmesan, parsley, chives, and pine nuts. Mix well and heat through.

Amount per portion:

Energy 448 calories, protien 24.2g, fat 16.4g, saturated fat 4.7g, carbohydrate 54.4g, total sugars 4.6g, fiber 2.2g, salt 2.30 g, sodium 909 mg.

– from the book, “The Essential Diabetes Cookbook, Good Healthy Eating from Around the World,” by Antony Worrall Thompson with Louise Blair BSc.

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