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Mediterranean Chicken and Barley Salad

Mediterranean Chicken and Barley Salad

Ingredients

For the barley:

  • 1/2 cup barley or barley spelt mixture
  • 1 1/2 cups water
  • Pinch of salt

For the salad:

  • 2 cooked skinless, boneless chicken breasts, shredded
  • 3 mini cucumbers, diced
  • 2 tomatoes, seeded and diced
  • 5 sundried tomatoes, rehydrated and finely minced
  • 3 tablespoons reduced fat feta cheese, crumbled
  • 1/2 teaspoon sumac
  • 1 tablespoon lemon zest
  • Juice of 1/2 lemon
  • 2 tablespoons olive oil
  • 1/2 teaspoon red pepper flakes
  • 3 tablespoons sunflower seeds
  • 2 tablespoons mint, chiffonade
  • Salt to taste

Directions

    For the barley:

    1. Put the barley spelt mixture, water, and a pinch of salt in a small saucepot. Bring to a boil and then reduce heat to medium low and simmer for 15 minutes until the water has absorbed. Remove from the heat and cool.

    For the salad:

    1. In a large bowl, mix together the cooled grains, chicken, cucumbers, tomatoes, sundried tomatoes, feta, sumac, zest, lemon juice, oil, red pepper flakes, sunflower seeds, mint, and a pinch of salt to taste.

    To assemble:

    1. Divide into four portions and enjoy.

    Note

    • Recipe provided by Abbey Sharp, R.D., of AbbeysKitchen.com

    Nutrition Information

    Per serving: 259 kcal cal., 10.5 g fat (2 g sat. fat), 198 mg sodium, 6 g fiber, 4 g sugar, 23 g pro.. Percent Daily Values are based on a 2,000 calorie diet

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