HEALTHY MEALS

Barley Risotto and Beef Stroganoff and Peanut Butter Chicken Recipes Step by Step Guide

By : chef ssentongo Geoffrey

Here are step-by-step guides for Barley Risotto, Beef Stroganoff, and Peanut Butter Chicken:

---

1. Barley Risotto (Pearl Barley Risotto)

A hearty, nutty alternative to traditional risotto.

Ingredients:

• 1 cup pearl barley
• 3 cups vegetable or chicken stock
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ cup white wine (optional)
• 1 tbsp olive oil
• ½ cup grated Parmesan cheese
• 2 tbsp butter
• Salt & pepper to taste
• Fresh herbs (thyme or parsley)

Steps:

1. Sauté Aromatics: Heat olive oil in a pan, add onion and garlic, cook until soft.
2. Toast Barley: Add barley, stir for 2-3 minutes until lightly toasted.
3. Deglaze: Pour in wine (if using), simmer until absorbed.
4. Simmer: Add stock, ½ cup at a time, stirring frequently until liquid is absorbed (about 30-40 mins).
5. Finish: Stir in butter, Parmesan, salt, and pepper. Garnish with herbs.

---

2. Beef Stroganoff (Classic Creamy Version)

Ingredients:

• 1 lb beef sirloin or tenderloin, thinly sliced
• 1 onion, sliced
• 8 oz mushrooms, sliced
• 2 cloves garlic, minced
• 1 tbsp Dijon mustard
• 1 cup beef broth
• ½ cup sour cream
• 2 tbsp flour
• 2 tbsp butter
• 1 tbsp olive oil
• Salt & pepper to taste
• Fresh parsley & egg noodles (for serving)

Steps:

1. Sear Beef: Heat oil in a pan, cook beef in batches until browned. Set aside.
2. Cook Veggies: In the same pan, melt butter, sauté onions and mushrooms until soft. Add garlic.
3. Make Sauce: Stir in flour, then slowly add beef broth, mustard, salt, and pepper. Simmer until thickened.
4. Combine: Return beef to the pan, stir in sour cream (do not boil).
5. Serve: Over egg noodles, garnished with parsley.

---

3. Peanut Butter Chicken (African-Inspired)

Ingredients:

• 4 chicken thighs (boneless, skinless)
• ½ cup peanut butter (natural, unsweetened)
• 1 can (14 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 cup chicken broth
• 1 tsp cayenne or chili flakes (adjust to taste)
• 1 tbsp oil
• Salt & pepper to taste
• Fresh cilantro & rice (for serving)

Steps:

1. Brown Chicken: Heat oil, season chicken with salt & pepper, and sear until golden. Set aside.
2. Sauté Aromatics: In the same pan, cook onion, garlic, and ginger until soft.
3. Make Sauce: Add tomatoes, peanut butter, broth, and cayenne. Simmer until thickened.
4. Simmer Chicken: Return chicken to the pan, cover, and cook for 20-25 mins (until chicken is done).
5. Serve: Over rice, garnished with cilantro.

---

Tips:

• Barley Risotto: For extra creaminess, stir in a splash of cream at the end.
• Beef Stroganoff: Substitute sour cream with Greek yogurt for a lighter version.
• Peanut Butter Chicken: Add spinach or bell peppers for extra veggies.

Enjoy your meals! Let me know if you’d like any modifications. 😊