Greek Chicken and Barley Salad

Health score
10%
Greek Chicken and Barley Salad
45 min.
8
224kcal

Suggestions

This Greek Chicken and Barley Salad is a delicious and healthy dish that's perfect for a summer lunch or side. The salad is packed with fresh ingredients like cucumber, grape tomatoes, and kalamata olives, giving it a refreshing Mediterranean flavor. The barley adds a nice chewy texture and makes this salad more filling, while the feta cheese provides a nice salty contrast. The chicken is cooked to perfection and shredded, making it easy to eat and ensuring every bite is flavorful.

What really brings this dish together is the dressing. It's a simple combination of olive oil, lemon juice, and herbs, but it adds a bright and tangy flavor that enhances the other ingredients. The addition of lemon zest gives it a nice citrusy kick. This salad is not only tasty but also nutritious, offering a good balance of protein, carbs, and healthy fats. It's a great option if you're looking for a light yet satisfying meal that won't weigh you down.

This recipe is a fantastic choice if you're looking for something new to add to your repertoire. It's easy to prepare, and the result is a beautiful and tasty dish that's perfect for sharing with family and friends. Whether you're serving it as a side or a main course, this Greek Chicken and Barley Salad is sure to impress and become a summer favorite.

Ingredients

  • cups cucumber cubed seeded
  • cups fat-skimmed beef broth fat-free divided
  • 0.3 cup feta reduced-fat
  • tablespoon basil fresh minced
  • tablespoon basil fresh minced
  • teaspoon thyme sprigs fresh minced
  •  garlic clove minced
  • cup grape tomatoes halved
  • 0.3 cup kalamata olives pitted chopped
  • 0.1 teaspoon kosher salt 
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • teaspoon olive oil 
  • tablespoons olive oil extra virgin extra-virgin
  • cup quick-cooking barley uncooked
  • teaspoon red wine vinegar 
  • 12 ounce chicken breast halves boneless skinless
  • 0.5 cup bell pepper yellow cubed

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. To prepare salad, sprinkle chicken with 1/8 teaspoon salt.
  2. Heat 1 teaspoon oil in a nonstick skillet over medium-high heat.
  3. Add chicken; cook 2 minutes on each side or until browned.
  4. Add 1 cup broth; cover, reduce heat, and simmer 10 minutes or until done. Cool; shred chicken. Discard broth.
  5. 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.
  6. Combine chicken, barley, cucumber, and next 4 ingredients (through olives) in a large bowl.
  7. To prepare dressing, combine 3 tablespoons oil, rind, and remaining ingredients; stir well.
  8. Add to barley mixture; toss well. Cover and chill.

Nutrition Facts

Calories224kcal
Protein24.66%
Fat35.07%
Carbs40.27%

Properties

Glycemic Index
33.5
Glycemic Load
0.38
Inflammation Score
-6
Nutrition Score
12.296086768741%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.18mg
Apigenin
0.01mg
Luteolin
0.24mg
Kaempferol
0.02mg
Myricetin
0.06mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:224.32kcal
11.22%
Fat:8.89g
13.68%
Saturated Fat:1.64g
10.27%
Carbohydrates:22.98g
7.66%
Net Carbohydrates:18.29g
6.65%
Sugar:1.68g
1.87%
Cholesterol:30.56mg
10.19%
Sodium:821.32mg
35.71%
Alcohol:0g
100%
Protein:14.07g
28.15%
Selenium:25.8µg
36.85%
Vitamin B3:6.46mg
32.28%
Vitamin C:23.83mg
28.89%
Vitamin B6:0.47mg
23.3%
Manganese:0.44mg
21.79%
Fiber:4.68g
18.73%
Phosphorus:173.54mg
17.35%
Potassium:384.38mg
10.98%
Magnesium:40.86mg
10.21%
Copper:0.2mg
9.77%
Vitamin K:10.12µg
9.63%
Vitamin B5:0.94mg
9.4%
Vitamin E:1.2mg
7.97%
Vitamin B1:0.11mg
7.15%
Iron:1.25mg
6.94%
Vitamin B2:0.11mg
6.64%
Zinc:0.93mg
6.22%
Vitamin A:271.25IU
5.43%
Vitamin B12:0.31µg
5.2%
Folate:19.85µg
4.96%
Calcium:28.35mg
2.84%