Description
Roasted Chicken and Barley Salad is a hearty, nutritious Mediterranean-inspired salad featuring tender roasted chicken, chewy pearl barley, crisp fresh vegetables, aromatic herbs, and a vibrant lemon dressing. This balanced dish is perfect for a healthy lunch or a satisfying dinner, combining wholesome grains and lean protein with fresh flavors.
Ingredients
Chicken and Barley
- 1 lb (450 g) boneless, skinless chicken breasts
- 1 cup pearl barley
- 2 cups chicken broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red bell pepper, diced
- 1/4 small red onion, finely sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Dressing
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat Oven: Preheat the oven to 400°F (200°C) to prepare for roasting the chicken.
- Season Chicken: In a bowl, coat the chicken breasts with olive oil, dried oregano, garlic powder, salt, and pepper evenly to infuse flavor.
- Roast Chicken: Place the seasoned chicken breasts on a baking sheet and roast in the preheated oven for 20–25 minutes until cooked through and juices run clear.
- Rest and Slice Chicken: Remove chicken and let it rest for 5 minutes before slicing or chopping into bite-sized pieces to retain juices.
- Cook Barley: Rinse the pearl barley under cold water, then combine with chicken broth in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes until the barley is tender.
- Drain Barley: Drain any excess liquid from the cooked barley and allow it to cool slightly to prevent wilting the salad ingredients.
- Combine Salad Ingredients: In a large bowl, mix the cooled barley with cherry tomatoes, diced cucumber, red bell pepper, red onion, crumbled feta, chopped parsley, and mint to create the salad base.
- Make Dressing: Whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, minced garlic, dried oregano, salt, and pepper in a small bowl until emulsified.
- Toss Salad with Dressing: Pour the dressing over the barley and vegetable mixture, tossing gently to coat all ingredients evenly.
- Add Chicken: Fold in the roasted chicken pieces and toss lightly again to combine.
- Serve: Serve the salad warm or chilled according to preference for a delicious and nutritious meal.
Notes
- Use leftover roasted chicken to reduce cooking time and effort.
- Add chickpeas, avocado, or roasted vegetables for extra nutrition and texture variations.
- Farro or quinoa can be used as gluten-containing or gluten-free grain substitutes instead of barley.
- For a dairy-free option, omit the feta cheese or substitute with a plant-based alternative.
- Refrigerate leftovers in an airtight container for up to 3 days to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad, Main Course
- Method: Roasting
- Cuisine: Mediterranean
