Directions:
- Rinse off the barley and let it soak in a cup of water overnight.
- Preheat the oven to 350°F.
- Place the chicken breast in a baking dish. Zest one lemon on top of the chicken and squeeze all of the juice over it.
- Bake the chicken for approximately 30 minutes or until done (this is for boneless skinless chicken breast, adjust cook time if using chicken with bones).
- Shred the chicken into small pieces and set aside.
- Sauté the onion in a large pot with the olive oil for about five minutes.
- Rinse the lentils and add them to the pot.
- Drain the barley and add it to the pot. Squeeze the second lemon into the pot (be careful not to add any seeds!).
- Add in the chicken broth, diced tomatoes, oregano, parsley, and four cups of water. Mix the contents and bring them to a boil.
- Turn down the heat and simmer for 30 minutes, stirring occasionally.
- Add in the shredded chicken breast and carrots and simmer for another 5 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 137.5 Kcal (576 kJ) | ||
| Calories from fat | 18.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.02g | 3% | |
|---|---|---|---|
| Cholesterol | 0.62mg | 0% | |
| Sodium | 195.43mg | 8% | |
| Potassium | 410.15mg | 9% | |
| Total Carbs | 22.99g | 8% | |
| Sugars | 2.77g | 11% | |
| Dietary Fiber | 8.81g | 35% | |
| Protein | 6.98g | 14% | |
| Vitamin C | 16.2mg | 27% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.1mg | 12% | |
| Calcium | 43.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 52.53 Kcal (220 kJ) | ||
| Calories from fat | 6.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.77g | 3% | |
|---|---|---|---|
| Cholesterol | 0.23mg | 0% | |
| Sodium | 74.66mg | 8% | |
| Potassium | 156.69mg | 9% | |
| Total Carbs | 8.78g | 8% | |
| Sugars | 1.06g | 11% | |
| Dietary Fiber | 3.37g | 35% | |
| Protein | 2.67g | 14% | |
| Vitamin C | 6.2mg | 27% | |
| Iron | 0.8mg | 12% | |
| Calcium | 16.5mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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