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    You are in: Home / Recipes / Mediterranean Barley Salad Recipe
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    Mediterranean Barley Salad

    Mediterranean Barley Salad. Photo by Diet It Up

    1/2 Photos of Mediterranean Barley Salad

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    Total Time:

    Prep Time:

    Cook Time:

    1 hrs 15 mins

    15 mins

    1 hrs

    Diet It Up's Note:

    I created this dish in an effort to find something I can pack and bring to work for lunch that will keep me feeling full. Nothing undoes the hard work of eating a healthy diet quicker than a growling tummy. Studies have shown that barley contains dietary fiber that can slow glucose absorption and control blood sugar levels. I've used it as the base for the dish along with nutrient-packed veggies and lean protein. I suggest serving the salad at room temperature.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Preheat oven to 400 degrees.
    2. 2
      Add barley and chicken stock to a medium pot. Bring to a boil. Cover and simmer for 1 hour. Set aside.
    3. 3
      Place the chicken breast in a roasting pan, skin side up. Drizzle with 1 teaspoon olive oil and season with salt, pepper and garlic powder. Add about ¼ cup of water to the bottom of the pan. Roast at 400 degrees for 35 minutes or until the internal temperature reaches 160-165 degrees. Once the chicken is cool, discard the skin and bones and cut into cubes. Set aside.
    4. 4
      Add 1 tablespoon olive oil and garlic to a deep pot. Cook garlic on medium heat for 2 minutes. Add spinach and crushed red pepper flakes. Saute until spinach is wilted, about 5 minutes. Drain off any excess liquid and set aside.
    5. 5
      In a large bowl, combine the barley, cubed chicken, wilted spinach, grape tomatoes, red onion, kalamata olives, feta cheese and Italian dressing. Stir together and re-season if necessary. Serve at room temperature.

    Ratings & Reviews:

    • on March 06, 2011

      This is a wonderful recipe. As a newbie vegetarian I used water instead of broth and omitted the chicken. Also added much more olive oil and italian dressing for moistness and flavor. HEAVENLY!

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    • on March 18, 2010

      55

      This was YUMMY!!! Have to admit I made a fair number of changes though. Instead of doing steps 1-3, I roasted the barley because I find the texture is much firmer that way. I also bought a package of precooked presliced Hormel Naturals chicken breast. The grape tomatoes @ my grocery store didn't impress me, so I used a can of diced fire-roasted tomatoes. I'm not a fan of kalamata olives or reduced fat feta, so I skipped the olives and used 1/2c of regular feta. I also am not a fan of salad dressings, so I skipped that and just sprinkled some dried mint & basil on the finished product. But in the end - this made for a FABULOUS lunch today!! This recipe is DEFINITELY a keeper. Thanks for sharing!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Mediterranean Barley Salad

    Serving Size: 1 (279 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 281.1
     
    Calories from Fat 96
    34%
    Total Fat 10.7 g
    16%
    Saturated Fat 2.2 g
    11%
    Cholesterol 27.8 mg
    9%
    Sodium 341.7 mg
    14%
    Total Carbohydrate 31.0 g
    10%
    Dietary Fiber 7.0 g
    28%
    Sugars 3.4 g
    13%
    Protein 16.3 g
    32%

    The following items or measurements are not included:

    reduced-fat feta cheese

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