Cooking Light Greek Chicken and Barley Salad Recipe

Looking for an easy Cooking Light Greek Chicken and Barley Salad recipe? Learn how to make Cooking Light Greek Chicken and Barley Salad using healthy ingredients.


Submitted by beccag24

Makes 8 servings



Makes 8 (1 cup) servings: Calories 230; Fat 9.8g (sat 2g, mono 5.7g, poly 1.1g); Protein 18g, Carbs 18.3g; Fiber 3.2g; Chol 38mg; Iron 1.2mg; Sodium 611mg; Calc 38mg

Recipe Ingredients for Cooking Light Greek Chicken and Barley Salad


Salad:
12 ounces chicken breast halves, boneless & skinless
1/8 tsp kosher salt
1 tsp olive oil
1 cup barley, uncooked
4 cups fat free low sodium chicken broth
2 cups cucumber, seeded & cubed
1 cup grape tomatoes, halved
1/2 cup yellow bell pepper, seeded & cubed
1/3 cup reduced fat feta cheese
1/4 cup chopped pitted kalamata olives

Dressing:
3 tbsp extra virgin olive oil
1 tsp grated lemon zest
2 tbsp fresh lemon juice
1 tbsp minced fresh basil
1 tsp minced fresh thyme
1 tsp red wine vinegar
1/2 tsp kosher salt
3 garlic cloves, minced

Recipe Directions for Cooking Light Greek Chicken and Barley Salad

  1. To prepare salad, sprinkle chicken with 1/8 tsp salt. Heat 1 tsp oil in a nonstick skillet over medium high heat. Add chicken and cook 2 minutes on each side or until browned. Add 1 cup broth; cover, reduce heat, and simmer 10 minutes or until chicken is cooked through. Cool and shred chicken and discard broth.

  2. 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 and cool. Combine with chicken, cucumber, tomatoes, bell pepper, feta and olives in a large bowl.

  3. To prepare dressing, combine 3 tbsp oil, zest, and remaining ingredients; stir well. Add to barley mixture, toss well to coat, cover and chill.

Categories

Chicken, Salads

Nutrition Facts
Serving Size 258.4g
Amount Per Serving
Calories
243
Calories from Fat
95
% Daily Value*
Total Fat
10.6g
16%
Saturated Fat
2.3g
11%
Trans Fat
0.0g
Cholesterol
40mg
13%
Sodium
564mg
23%
Potassium
315mg
9%
Total Carbohydrates
20.2g
7%
Dietary Fiber
4.9g
20%
Sugars
1.5g
Protein
17.4g
Vitamin A 10% Vitamin C 22%
Calcium 5% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in niacin
  • High in selenium
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