Mains

Griddled chicken with pearl barley salad

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Devin Hart

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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

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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 239cal

Kilojoules 1000kJ

Protein 12g

Total fat 9g

–Saturated fat 2g

Carbohydrates 30g

–Sugars 4g

Dietary fibre 4g

Sodium 150mg

Calcium 40mg

Iron 1.5mg

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.

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