Greek Chicken and Barley Salad

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

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Nutritional Information

Amount per serving
  • Calories: 230
  • Fat: 9.8g
  • Saturated fat: 2g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 1.1g
  • Protein: 18g
  • Carbohydrate: 18.3g
  • Fiber: 3.2g
  • Cholesterol: 38mg
  • Iron: 1.2mg
  • Sodium: 611mg
  • Calcium: 38mg

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