Greek Chicken and Barley Salad

Greek Chicken and Barley Salad Recipe
Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke
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.

Yield:

8 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

Note:

Suzanne Rumsey, Fort Wayne, Indiana,

Cooking Light

January 2010
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