Grilled Chicken Barley Salad
Savor the perfect balance of wholesome grains, lean protein, and zesty flavors with this Grilled Chicken Barley Salad. Tender, juicy grilled chicken breasts sit atop a bed of nutty pearled barley, cooked to perfection in rich broth for an extra layer of flavor. Tossed with vibrant cherry tomatoes, crisp cucumber, red onion, and a sprinkle of fresh parsley, this salad is elevated with a tangy homemade dressing of lemon juice, honey, Dijon mustard, and garlic. Crumbled feta cheese adds a creamy, salty touch that ties everything together. Packed with nutrients and bursting with Mediterranean-inspired flavors, this easy-to-make recipe is ideal for meal prep, a light lunch, or a picnic outing. Ready in just 50 minutes, it’s best served chilled or at room temperature for a refreshing dish that’s as healthy as it is delicious.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Pearled barley
- 2 cups Chicken or vegetable broth
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 tablespoon Honey
- 1 teaspoon Dijon mustard
- 2 cloves Garlic cloves, minced
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 0.5 medium Red onion, thinly sliced
- 0.25 cup Fresh parsley, chopped
- 0.5 cup Crumbled feta cheese
Instructions
Cook the barley: Rinse the barley under cold water. In a medium saucepan, combine the barley and chicken or vegetable broth. Bring to a boil, reduce to a simmer, and cook uncovered for 25-30 minutes, or until the barley is tender. Drain any excess liquid and let it cool.
Prepare the chicken: Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with 1 tablespoon of olive oil, 0.5 teaspoon salt, and 0.25 teaspoon black pepper on both sides.
Grill the chicken: Grill the chicken for 6-8 minutes per side, or until fully cooked and internal temperature reaches 165°F (74°C). Remove the chicken from the grill and let rest for 5 minutes before slicing into thin strips.
Make the dressing: In a small bowl, whisk together 2 tablespoons of olive oil, lemon juice, honey, Dijon mustard, minced garlic, 0.5 teaspoon salt, and 0.25 teaspoon black pepper. Set aside.
Assemble the salad: In a large mixing bowl, combine the cooked barley, cherry tomatoes, cucumber, red onion, fresh parsley, and crumbled feta cheese. Pour the dressing over the salad and toss to coat evenly.
Add the chicken: Arrange the grilled chicken slices on top of the barley salad.
Serve and enjoy: Divide the salad into four servings, ensuring each plate gets an equal portion of the grilled chicken. Serve immediately or refrigerate for up to 2 days. Best served cold or at room temperature.
Nutrition Facts
Calories |
2045 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.9 g | 93% | |
| Saturated Fat | 19.4 g | 97% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 349 mg | 116% | |
| Sodium | 5510 mg | 240% | |
| Total Carbohydrate | 202.1 g | 73% | |
| Dietary Fiber | 37.3 g | 133% | |
| Total Sugars | 30.2 g | ||
| Protein | 147.1 g | 294% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 538 mg | 41% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2820 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
