To call this a salad is to sell it short. This is a brilliant, healthy, colourful, tasty dinner we know you will love. It not only brings together the very best of the new season apples and veg, but it also packs the power of pearl barley! This ancient grain is packed with fiber, is slim on fat, and, like all plant products, cholesterol-free.
Shredded chicken with autumn pearl barley salad by The Cook’s Grocer
40 minutes.
Sugar Free. Dairy Free.
Serves 2.
YOU WILL NEED
2 x 180g free range chicken breast
3 sprigs parsley
1 small sweet potato (300g)
1 lemon
1/2 cup pearl barley
1 garlic clove
1 red apple
1 small broccoli (220g)
2 teaspoons smokey paprika
1/2 tablespoon pepitas
1/2 tablespoon sunflower seeds
Method:
Start by grouping and preparing your ingredients into each of the components of the dish. Rinse vegetables and herbs.
1. Preheat oven, prepare chicken & cook pearl barley
Preheat oven to 220ºC on fan bake. Place chicken in a bowl with a drizzle of olive oil, salt and pepper. Mix to coat well. Set aside. Rinse barley thoroughly. Place barley in a saucepan and cover with 300ml of cold water. Bring to the boil and simmer covered for 35 minutes or until water has absorbed. Leave covered and rest.
2. Prepare & cook veg
Peel sweet potato and cut into 1.5cm cubes. Trim broccoli into small florets and drizzle over olive oil, salt and pepper. Place sweet potato on a baking tray and drizzle over olive oil, paprika, salt and pepper. Place in oven on middle rack and roast for 15 minutes. Add broccoli to the tray and cook for a further 5 minutes. Remove and set aside to cool.
3. Grill chicken
Heat a non-stick fry pan or grill pan to a medium to high heat. Cook chicken for 8 – 10 minutes, turning every 2 minutes. Remove from the pan, cover tightly with foil and rest for 2 minutes. Once rested, use two forks to shred each breast.
4. Make dressing
In a bowl, whisk together crushed garlic cloves, finely chopped parsley, juice of the lemon, a good drizzle of olive oil, salt and pepper.
5. To serve
Once barley is cooked, combine in a large bowl with diced apple, veg and chicken. Drizzle over dressing. Mix well and serve sprinkled with seeds.
Special Offer. Get a FREE MEAL for two from The Cook’s Grocer. Enter the code SPORTELUXE at their online checkout to get one meal free. Valued at $29.
ABOUT THE COOK’S GROCER:
The Cook’s Grocer is about great cooking made easy. They produce a weekly menu of healthy, ready to cook meals containing the finest locally sourced ingredients and simple to follow recipes, all designed to be to cooked in 30 minutes.
The Cook’s Grocer partner with Sydney’s leading nutritionists, chefs, personal trainers and foodies to develop recipes that will inspire you in the kitchen, without the fuss of planning and shopping. They deliver these fantastic meals Sydney wide three times a week. Each meal is hand packed and measured to exact portions ensuring the highest quality and no waste.
