Griddled chicken with pearl barley salad

Serves: 10

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

1 ½ cups pearl barley

400g baby vegetables such as baby carrot, baby beetrootbeetsX, onions

1 red onion, sliced

spray oil

1 punnet (250g) cherry tomatoes

⅓ cup pitted olives

¼ cup fresh mint, chopped

400g lean chicken fillets (or tenderloins)

1 tablespoon oil

2 cloves garlic, finely chopped

1 red chilli, finely chopped or a sprinkling of dried red chilli flakes

2 tablespoons olive oil

6 tablespoons balsamic vinegar

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Instructions

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1 Preheat oven to 200°C. Cook pearl barley following packet directions. Meanwhile, place all vegetables, except tomatoes in a large baking dish and spray with oil. Cook for 30 minutes, respraying halfway through. Add tomatoes for the last 5 minutes.

2 Once cooked, rinse barley in cold water and drain. Spoon onto a large serving platter. Sprinkle over olives and half the mint. Top with vegetables.

3 Toss chicken in oil, garlic and chilli. Heat a griddle pan until hot and cook chicken 3-4 minutes each side or until cooked through and golden.

4 Blend olive oil and balsamic and drizzle over salad. Top with chicken. Sprinkle with remaining mint then serve.

Variations

Make it gluten free: Use brown rice instead of barley. Check dressing is gluten free.

HFG tip

To transport: Pack barley, vegetables and chicken separately and combine on a platter to serve.

Nutrition Info (per serve)

Calories 239 cal

Kilojoules 1000 kJ

Protein 12 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 4 g

Dietary fibre 4 g

Sodium 150 mg

Calcium 40 mg

Iron 1.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.