Mediterranean Barley Salad Recipe

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Ingredients:

Serving

1 cup barley
3 cups chicken stock , fat free & low sodium
1/2 lb chicken breast, on the bone, skin on
1 tbsp olive oil
1 tsp olive oil
salt
cracked black pepper
garlic powder
1 garlic clove, minced
9 oz baby spinach, 1 pre-washed bag
1/4 tsp crushed red pepper flakes
1 cup grape tomatoes, quartered
1/4 cup red onion, finely diced
1/2 cup kalamata olive, pitted and halved
1/2 cup reduced-fat feta cheese, crumbled
1 tbsp italian dressing

Directions:

Preheat oven to 400 degrees.
Add barley and chicken stock to a medium pot. Bring to a boil. Cover and simmer for 1 hour. Set aside.
Place the chicken breast in a roasting pan, skin side up. Drizzle with 1 teaspoon olive oil and season with salt, pepper and garlic powder. Add about 1/4 cup of water to the bottom of the pan. Roast at 400 degrees for 35 minutes or until the internal temperature reaches 160-165 degrees. Once the chicken is cool, discard the skin and bones and cut into cubes. Set aside.
Add 1 tablespoon olive oil and garlic to a deep pot. Cook garlic on medium heat for 2 minutes. Add spinach and crushed red pepper flakes. Saute until spinach is wilted, about 5 minutes. Drain off any excess liquid and set aside.
In a large bowl, combine the barley, cubed chicken, wilted spinach, grape tomatoes, red onion, kalamata olives, feta cheese and Italian dressing. Stir together and re-season if necessary. Serve at room temperature.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	662.43 Kcal (2773 kJ)
Calories from fat	404.03 Kcal
		% Daily Value*
Total Fat	44.89g	69%
Cholesterol	120.43mg	40%
Sodium	557.71mg	23%
Potassium	626.96mg	13%
Total Carbs	37.38g	12%
Sugars	5.19g	21%
Dietary Fiber	6.59g	26%
Protein	29.23g	58%
Vitamin C	12.7mg	21%
Iron	3mg	17%
Calcium	156.6mg	16%

Amount Per 100 g
Calories	209.95 Kcal (879 kJ)
Calories from fat	128.05 Kcal
		% Daily Value*
Total Fat	14.23g	69%
Cholesterol	38.17mg	40%
Sodium	176.76mg	23%
Potassium	198.71mg	13%
Total Carbs	11.85g	12%
Sugars	1.64g	21%
Dietary Fiber	2.09g	26%
Protein	9.27g	58%
Vitamin C	4mg	21%
Iron	1mg	17%
Calcium	49.6mg	16%

* 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.

Tastes

salty
savory
bitter
sweet

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