INGREDIENTS

Meal-Prep-Steps

• 250 g pearl barley, medium
• 500 ml vegetable stock
• 1 kg carrots
• 100 g onions
• 100 g arugula
• 400 g chicken breast (boneless)
• Zest of ½ untreated lemon
• 1 squeeze of lemon juice
• 1–2 tsp olive oil
• ¼ tsp garam masala (spice blend)
• Also needed: 4 ZWILLING FRESH & SAVE glass vacuum containers, 1 x size S (for the onions); 1 x size M (for the arugula); 2 x size L (for carrots and pearl barley); ZWILLING FRESH & SAVE vacuum seal bag 1 x size S (for the meat)

Carrot and ginger soup with pearl barley

• Preparation time: approx. 15 minutes. Serves 2–3.
• 2 tbsp olive oil
• 50 g diced onion (see Meal-Prep-Steps)
• 1 hazelnut-sized piece of ginger
• ½ tsp garam masala (spice blend)
• 250 g steamed carrot batons (see Meal-Prep-Steps)
• 500 ml vegetable stock
• 25 g arugula
• ½ bunch dill
• Salt, pepper
• 100 g cooked pearl barley (see Meal-Prep-Steps)
• 50 g feta
• Also needed: ZWILLING ENFINIGY Hand blender; ZWILLING FRESH & SAVE, plastic or glass vacuum containers, 2 x size M

Oriental barley salad with arugula

• Preparation time: approx. 10 minutes. Serves 2–3.
• 100 g steamed carrot batons (see Meal-Prep-Steps)
• 50 g arugula
• 50 g roasted cashews
• 150 g feta
• 3 tbsp olive oil
• ½ tsp garam masala (spice blend)
• Zest and juice of ½ untreated lemon
• Salt
• 225 g cooked pearl barley (see Meal-Prep-Steps)
• 50 g sultanas
• pepper
• Also needed: ZWILLING Z-Cut Fine grater; ZWILLING FRESH & SAVE plastic or glass vacuum containers, 2 x size M

Chicken breast with quick pearl barley and mushroom risotto and butter carrots

• Preparation time: approx. 30 minutes. Serves 2.
• 150 g shiitake mushrooms
• 75 g Bergkäse (Alpine cheese)
• 25 g arugula
• ½ bunch dill
• 400 g marinated chicken breast (see Meal-Prep-Steps)
• 3 tbsp olive oil
• 50 g diced onion (see Meal-Prep-Steps)
• 2 tbsp butter
• 250 g steamed carrot batons (see Meal-Prep-Steps)
• 1 pinch of sugar
• Salt, pepper
• Also needed: ZWILLING Z-Cut Tower grater; ZWILLING FRESH & SAVE plastic or glass vacuum containers size L

HOW TO MAKE IT

Meal-Prep-Steps

1. For the pearl barley, bring it to the boil in a pot with the vegetable stock and cook with the lid closed according to the package instructions, stirring occasionally. Remove the pot from the heat, fluff up the pearl barley once more and leave to cool.
2. Peel the carrots, quarter them lengthwise and cut them into batons about 5 cm long. Spread the batons on the steamer tray or in the steamer pot’s insert and steam for 15-20 minutes until soft with a slight bite. Remove the carrots from the steamer and leave to cool.
3. Peel and finely dice the onions. Sort the arugula, wash and spin dry.
4. For the marinated chicken breast, rinse the meat under cold running water and pat dry with paper towels. Whisk together lemon zest and juice, olive oil, garam masala and 1 pinch of salt in a small bowl and brush all over the chicken breasts. Vacuum-seal the meat in the ZWILLING FRESH & SAVE vacuum seal bag and store in the refrigerator for 1-2 days before proceeding with the recipe.
5. Either finish cooking the pearl barley, carrots, onions and arugula immediately or vacuum-seal them in appropriately sized ZWILLING FRESH & SAVE containers and store them in the refrigerator until needed.

Carrot and ginger soup with pearl barley

1. Heat the olive oil in a pot and sauté the diced onion over medium heat until translucent. Peel the ginger and grate it into the pot, sprinkle in the garam masala and sweat briefly. Stir in the carrots, pour in the stock, bring everything to a boil and cook for about 5 minutes until the carrots are quite soft.
2. Meanwhile, coarsely chop the arugula and finely chop the dill. Remove the pot from the heat and finely purée the contents with the ZWILLING ENFINIGY Hand blender. Season with salt and pepper.
3. For the to-go version, store soup and pearl barley in a ZWILLING FRESH & SAVE vacuum container, and the arugula, feta and dill in a second container. Heat the soup before eating, then top with the arugula, feta and dill.
4. To serve directly, spread the pearl barley on the bottom of deep dinner plates or soup bowls and pour the hot soup over it. Top with the arugula and crumbled feta and serve sprinkled with dill.

Oriental barley salad with arugula

1. Cut the carrot batons into small pieces. Roughly chop the arugula. Roughly chop the cashews. Cut the feta into small cubes. Mix the olive oil in a bowl with the garam masala, lemon zest and juice, plus ½ tsp salt.
2. Add the pearl barley, carrot and sultanas and mix well with the dressing. Season to taste with more olive oil, lemon juice, salt and pepper. Finally, stir through the arugula.
3. Arrange the arugula salad on a dinner plate and serve, or store in ZWILLING FRESH & SAVE vacuum containers and take away.

Chicken breast with quick pearl barley and mushroom risotto and butter carrots

1. Preheat the oven to 180°C top/bottom heat. Remove the stems from the shiitake mushrooms and coarsely dice. Remove the rind from the Bergkäse and grate coarsely with the ZWILLING Z-Cut Tower grater. Coarsely chop the arugula and finely chop the dill.
2. Remove the chicken breast fillet from the vacuum seal bag. Heat 2 tbsp olive oil in a pan and fry the meat in it for 4-5 minutes on each side, depending on its thickness. Remove the chicken breasts from the pan and cook them again in a heatproof dish in the middle of a preheated oven for 8 minutes.
3. Meanwhile, heat the remaining oil in the meat pan and sauté the onions in it over a medium heat until translucent. At the same time, heat the butter with a pinch of sugar in a second pan and toss the carrots in it over a medium heat until hot.
4. Add the shiitake mushrooms to the onion in the pan and fry for 2-3 minutes, stirring regularly. Add the pearl barley and fry until heated through. Stir through the grated cheese and season the risotto with salt and pepper. Stir through the arugula. Season the carrots with salt and pepper as well and stir through the dill. Remove the chicken breast from the oven and cut into neat slices.
5. Arrange the pearl barley and mushroom risotto and butter carrots on dinner plates and top with the slices of chicken breast. Alternatively, vacuum pack the cooled dish in a large ZWILLING FRESH & SAVE vacuum container and take it with you. Reheat before eating.
6. Top tip: The Bergkäse and shiitake mushrooms can be grated / chopped one day and then vacuum-sealed in ZWILLING FRESH & SAVE glass vacuum containers and stored in the refrigerator until needed for the rest of the recipe.