Awesome Mediterranean Barley Salad
Made this today and it was excellent!! I used less oil and more red wine vinegar in the dressing.
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
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.
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
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
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.
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
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Replies
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Sounds delish!!! Thanks for sharing!!0
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Thanks for the recipe, always looking for new salad creations:flowerforyou:0
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How many servings does it make?0
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Yield: 8 servings (serving size: 1 cup)0
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I could kiss you for posting this! I'm moving and trying to use up things in the pantry and just thought "What am I going to do w/ this Barley??"0
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Thanks! Can't wait to make it.0
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yum!!!!0
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sounds awesome!0
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Thanks!!0
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Yum!! Thanks for posting this!!! Can't wait to try it.0
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yummy idea!0
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Awesome thanks!0
This discussion has been closed.
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