Quick Protein-Packed Chicken & Barley Energy Bites Recipe
These golden energy bites transform leftover roast chicken and wholesome barley into absolutely delicious portable protein snacks that satisfy hunger instantly. Crispy exteriors give way to tender, flavourful centres packed with aromatic herbs and garlic. Quick and easy recipe that's ready in under 30 minutes, ideal for meal prep.
Ingredients
- 200g cooked chicken breast, finely shredded (leftover roast chicken works brilliantly)
- 80g cooked pearl barley, cooled (about 35g dry weight, cooked according to packet instructions)
- 2 large cloves garlic, very finely minced (about 2 teaspoons)
- 3 tablespoons fresh flat-leaf parsley, finely chopped
- 1 tablespoon fresh coriander, finely chopped (or extra parsley if unavailable)
- ½ teaspoon ground cumin
- ¼ teaspoon smoked paprika
- Good pinch of sea salt and freshly ground black pepper
- 1 medium free-range egg, lightly beaten
- 40g plain flour, for coating (about 5 tablespoons)
- 3 tablespoons extra virgin olive oil, for frying
Directions
Step 1
In a large mixing bowl, combine the shredded chicken, cooked pearl barley, minced garlic, chopped parsley, coriander, cumin, and smoked paprika with a good pinch of salt and pepper. Use your hands to mix everything together thoroughly, making sure the herbs and spices are evenly distributed throughout the mixture. This is where the magic happens, as you're building layers of flavour that will shine through in every bite. The mixture should feel slightly sticky but hold together when pressed.
Step 2
Add the beaten egg to the mixture and work it through with your hands until everything is well bound together. The egg acts as the glue that will hold your bites together during cooking, so don't be shy about really mixing it in thoroughly. The consistency should now be moist enough to shape easily but not wet or sloppy. If the mixture feels too dry and crumbly, add a teaspoon of water; if too wet, add a tablespoon of flour.
Step 3
Spread the plain flour on a small plate and set it beside your work surface. Divide the chicken mixture into 8 equal portions, roughly 2 tablespoons each. Roll each portion between your palms to form smooth, compact balls about the size of a golf ball, then roll each ball gently in the flour to coat lightly all over. This flour coating is crucial for achieving a crispy, golden exterior that contrasts beautifully with the tender interior. Place the coated balls on a clean plate as you work.
Step 4
Heat the olive oil in a large non-stick frying pan over medium heat for about 2 minutes until it shimmers but doesn't smoke. To test if it's ready, drop a tiny pinch of flour into the oil; it should sizzle immediately. Carefully place the chicken and barley balls into the pan, leaving space between each one so they don't stick together. Working in a single layer is essential for even cooking and that gorgeous golden colour you're after.
Step 5
Cook the bites for 3 minutes without moving them, allowing the bottoms to develop a beautiful golden-brown crust. You'll hear a gentle, steady sizzle, which tells you everything is working perfectly. Using a spatula or wooden spoon, carefully turn each bite a quarter turn and cook for another 3 minutes. Continue turning every 2-3 minutes until all sides are evenly golden brown and crispy, about 10-12 minutes total cooking time.
Step 6
Once the bites are golden all over and feel firm when gently pressed, transfer them to a plate lined with kitchen paper to drain any excess oil. Let them rest for 2-3 minutes, which allows the interior to finish cooking through from residual heat and lets the exterior crisp up even more. The internal temperature should reach at least 75°C if you have a food thermometer, ensuring everything is piping hot throughout.
Step 7
Serve these protein-packed beauties whilst still warm for the best texture and flavour experience. They're absolutely delicious on their own, but you could serve them with a dollop of cooling natural yoghurt mixed with a squeeze of lemon juice and a pinch of salt. These bites are perfect for grabbing as a quick snack, packing into lunchboxes, or enjoying as a light meal with a fresh salad on the side.
Nutrition per serving
Sunnah
Learn simple practices and etiquettes found in the tradition that transform every meal into an act of worship, increase you in beneficial knowledge and add barakah into every bite.
Sacred Guidance
Chicken
I have seen Allah's Messenger ﷺ eating the meat of chickens.
Barley
The Messenger of Allah ﷺ did not eat his fill of barley bread for two days in a row until he died.
Garlic
And recall when you said, 'O Moses, we can never endure one kind of food. So call upon your Lord to bring forth for us from the earth its green herbs and its cucumbers and its garlic and its lentils and its onions.'
Olives
Allah is the Light of the heavens and the earth... lit from the oil of a blessed tree, an olive, neither of the east nor of the west, whose oil would almost glow even if untouched by fire. Light upon light.
Olive Oil
Eat olive oil and use it on your hair and skin, for it comes from a blessed tree.
Prophetic Etiquette
Sit down to eat, rather than eating while standing or walking.
Eat from what is nearest to you on the plate, and do not reach across for food that is distant.
Take small morsels of food, and chew your food well.
Do not blow on hot food or drinks; allow them to cool naturally.
Do not eat or drink from gold or silver utensils.
Lick your fingers clean before wiping them, as there may be barakah in what remains on them. Then wash your hands.
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