Mediterranean Barley Salad
"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."
photo by Diet It Up
- Ready In:
- 1hr 15mins
- Ingredients:
- 16
- Serves:
-
6
ingredients
- 1 cup barley
- 3 cups chicken stock, fat free & low sodium
- 1⁄2 lb chicken breast, on the bone, skin on
- 1 tablespoon olive oil
- 1 teaspoon olive oil
- salt
- cracked black pepper
- garlic powder
- 1 garlic clove, minced
- 9 ounces Baby Spinach, one pre-washed bag
- 1⁄4 teaspoon crushed red pepper flakes
- 1 cup grape tomatoes, quartered
- 1⁄4 cup red onion, finely diced
- 1⁄2 cup kalamata olive, pitted and halved
- 1⁄2 cup reduced-fat feta cheese, crumbled
- 1 tablespoon Italian dressing
directions
- Preheat oven to 400 degrees.
- Add barley and chicken stock to a medium pot. Bring to a boil. Cover and simmer for 1 hour. Set aside.
- 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.
- 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.
- 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.
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Reviews
-
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! -
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!
Tweaks
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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!
RECIPE SUBMITTED BY
I’m a twenty something, alright, late twenty something woman living on Long Island and working at a publishing company in the ever stressful NYC. Food makes me happy. What’s not to love about a cheeseburger and fries with a huge chocolate shake on the side? Come on, it’s a match made in heaven that would put a smile on even the grumpiest face. Unfortunately, I’ve been battling a pesky weight problem for what feels like an eternity. To make matters worse, I recently found out I have a blood sugar condition that will likely lead to diabetes. Doesn’t that sound like a recipe for disaster? So, I desperately needed to find a way to still love food, but also squeeze into a pair of skinny jeans. The solution, you ask? That’s a little tricky. I don’t believe in surviving off the frozen food aisle’s never-ending supply of frostbitten chemical concoctions. And the thought of eating a strict lettuce and water diet makes me want to throw myself off a building.
So, what’s a gal to do? I learned to Diet-It-Up. I love to cook and I’m always finding ways to take my favorite recipes and shave off a few calories, eliminate some of the processed ingredients and overhaul it in a way that makes it healthier. I’ve mastered every diet under the sun and while Weight Watchers© and The South Beach Diet© can be very successful, they’re tough to stick with when you just want to eat something that tastes good. I don’t have any fancy formal credentials and I’m not going to preach to you about carbs or fat grams. I just want you to enjoy tasty, delicious meals without the next-day calorie guilt. Mix in a jog or two at the gym and you’re on your way to a healthier life. I’m beginning to collect some of my recipes here. I invite you to Diet-It-Up with me. If we’re good all week, maybe we can even sneak in a few sips of that chocolate shake, wink wink.
