ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Greek Chicken and Barley Salad

Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke
Yield 8 servings (serving size: 1 cup)
Dress up a Greek salad by adding barley to the cucumber, tomato, feta and kalamata olives.   The addition of chicken makes this a one-dish meal that’s high in fiber and also a source of vitamins A and C.

Ingredients

  • Salad:
  • 2 (6-ounce) skinless, boneless chicken breast halves
  • 1/8 teaspoon kosher salt
  • 1 teaspoon olive oil
  • 4 cups fat-free, less-sodium chicken broth, divided
  • 1 cup uncooked pearl barley
  • 2 cups cubed seeded cucumber
  • 1 cup grape tomatoes, halved
  • 1/2 cup cubed yellow bell pepper
  • 1/3 cup reduced-fat feta cheese
  • 1/4 cup chopped pitted kalamata olives
  • Dressing:
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon minced fresh basil
  • 1 teaspoon minced fresh thyme
  • 1 teaspoon red wine vinegar
  • 1/2 teaspoon kosher salt
  • 3 garlic cloves, minced

Nutrition Information

  • calories 230
  • fat 9.8 g
  • satfat 2 g
  • monofat 5.7 g
  • polyfat 1.1 g
  • protein 18 g
  • carbohydrate 18.3 g
  • fiber 3.2 g
  • cholesterol 38 mg
  • iron 1.2 mg
  • sodium 611 mg
  • calcium 38 mg

How to Make It

  1. To prepare salad, sprinkle chicken with 1/8 teaspoon salt. Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until browned. Add 1 cup broth; cover, reduce heat, and simmer 10 minutes or until done. Cool; shred chicken. Discard broth.

  2. Bring 3 cups broth to a boil in a large saucepan; add barley. Cover, reduce heat, and simmer 35 minutes or until liquid is absorbed. Fluff with a fork. Cool. Combine chicken, barley, cucumber, and next 4 ingredients (through olives) in a large bowl.

  3. To prepare dressing, combine 3 tablespoons oil, rind, and remaining ingredients; stir well. Add to barley mixture; toss well. Cover and chill.