Wheat-Berry and Smoked-Chicken Salad Recipe

Looking for an easy Wheat-berry and Smoked-chicken Salad recipe? Learn how to make Wheat-berry and Smoked-chicken Salad using healthy ingredients.


Submitted by bbopp

Makes 8 servings



by Melissa Roberts-Matar The nutty flavor and firm bite of wheat berries make them a perfect addition to salads. Paired with roasted red peppers, smoked chicken, and hazelnuts, they make for a remarkably satisfying meal. Yield: Makes 6 to 8 servings Active Time: 40 min Total Time: 1 3/4 hr

Recipe Ingredients for Wheat-berry and Smoked-chicken Salad

1 cup hazelnuts
2 cups wheat berries
4 medium red bell peppers
1 garlic clove
3 tablespoons vinegar
3/4 teaspoon salt
1/2 teaspoon black pepper
5 tablespoons olive oil
1 1/2 pounds chicken breast
3 ounces arugula

Recipe Directions for Wheat-berry and Smoked-chicken Salad

  1. Put oven rack in middle position and preheat oven to 350F.

  2. Toast hazelnuts in a shallow baking pan in oven, shaking pan occasionally, until golden, about 10 minutes. Cool slightly, then rub off any loose skins with a kitchen towel. When nuts are cool enough to handle, coarsely chop.

  3. Turn on broiler.

  4. Cook wheat berries in a 4-quart pot of unsalted boiling water, partially covered, until tender, 1 to 1 1/2 hours. Drain well in a large sieve.

  5. While wheat berries cook, broil bell peppers on a baking sheet or broiler pan 4 to 5 inches from heat, turning occasionally with tongs, until skins are blackened in spots, 10 to 15 minutes. Transfer to a bowl, then cover and let steam 10 minutes. Peel peppers, discarding stems and seeds, and cut into 1-inch pieces.

  6. Mince and mash garlic to a paste with a pinch of salt using a large heavy knife. Transfer garlic paste to a large bowl and add vinegar, salt, and pepper. Add oil in a steady stream, whisking, then whisk until combined well. Add wheat berries, hazelnuts, bell peppers, chicken, and arugula and toss gently to combine. Serve salad at room temperature.

Categories

Main Dish

Nutrition Facts
Serving Size 206.7g
Amount Per Serving
Calories
350
Calories from Fat
160
% Daily Value*
Total Fat
17.8g
27%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
72mg
24%
Sodium
290mg
12%
Potassium
499mg
14%
Total Carbohydrates
17.3g
6%
Dietary Fiber
2.7g
11%
Sugars
3.2g
Protein
30.7g
Vitamin A 43% Vitamin C 132%
Calcium 5% Iron 13%
* 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
A-
  Good points
  • High in manganese
  • High in niacin
  • High in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement