GRILLED CHICKEN WITH BARLEY
With this meal's delicious, fresh flavors, perfect portion size and balance of nutrition, you're getting a big reward for just a little effort. Healthy Cooking Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 1h10m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a small bowl, combine the lemon juice, 1 tablespoon oil, garlic, oregano and basil. Pour 2 tablespoons marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 1 hour. Cover and refrigerate remaining marinade., In a large saucepan, bring broth to a boil. Stir in barley and salt. Reduce heat; cover and simmer for 45-50 minutes or until tender. In a small nonstick skillet, saute carrot and red pepper in remaining oil until crisp-tender. Add onions and pepper; saute 2-3 minutes longer or until tender. Stir vegetables and reserved marinade into cooked barley., Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-7 minutes on each side or until a thermometer reads 170°. Serve with barley mixture.
Nutrition Facts : Calories 270 calories, Fat 7g fat (1g saturated fat), Cholesterol 63mg cholesterol, Sodium 514mg sodium, Carbohydrate 25g carbohydrate (3g sugars, Fiber 5g fiber), Protein 28g protein. Diabetic Exchanges
GRILLED CHICKEN BARLEY SALAD
Wonderful salad/main dish that we often go for on a hot summer evening. Serve with crusty bread and a glass of wine :) The olive oil accounts for 20% of calories in this recipe - for a lighter version you can substitute some of the olive oil with lemon juice. UPDATE June 28 - I agree with both reviewers - the recipe is better with less oil. I am reducing the oil and increasing the lemon in the recipe - so pleae note that the new version reflects this change
Provided by Deantini
Categories Chicken Breast
Time 40m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- VINAIGRETTE: Whisk oil, lemon juice, vinegar, mustard, seasonings, salt and pepper.
- CHICKEN: Marinate chicken using 2 TBSP (not all) of vinaigrette. Coat for 10 min and up to 8 hours if you want to prepare ahead. Grill chicken until done and cut into bite size pieces.
- SALAD: Cook barley in boiling water for 10 min; add green beans and cook until tender crisp and barley is tender for approx 10 minute (barley should cook 20 min total).
- Drain and toss with remaining vinaigrette.
- Add chicken cubes, tomatoes, onion and fresh basil. Toss to combine.
- Serve.
Nutrition Facts : Calories 355.9, Fat 14.5, SaturatedFat 3.4, Cholesterol 64, Sodium 258.6, Carbohydrate 31.6, Fiber 7, Sugar 3.1, Protein 25.5
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