Pistachio-Crusted Chicken with Warm Barley Salad
Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa
Prep Time: 30 mins
Total Time: 30 mins
Servings: 4
Yield: 4 serving
Diabetes-Appropriate Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Low Added Sugar High-Blood Pressure Soy-Free High-Fiber Heart-Healthy High-Protein Low-Calorie
INGREDIENTS:
Olive oil or canola oil cooking spray
2 cups water plus 1 tablespoon, divided
1 cup quick barley
1 cup salted shelled pistachios, divided
½ cup whole-wheat panko breadcrumbs
1 teaspoon orange zest
½ teaspoon garlic powder
1 large egg white
2 (8 ounce) boneless, skinless chicken breasts, trimmed and cut in half crosswise
½ teaspoon salt, divided
2 tablespoons extra-virgin olive oil
1 cup cherry tomatoes, halved
1 tablespoon white-wine vinegar
1 cup chopped fresh parsley
INSTRUCTIONS:
Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.
Bring 2 cups water and barley to a boil in a small saucepan. Reduce heat, cover and simmer until tender, 10 to 12 minutes. Set aside.
Meanwhile, pulse 3/4 cup pistachios, breadcrumbs, orange zest and garlic powder in a food processor until the pistachios are coarsely chopped. Transfer to a shallow dish. Whisk egg white and the remaining 1 tablespoon water in another shallow dish
Place chicken between 2 pieces of plastic wrap. Pound with the smooth side of a meat mallet or heavy saucepan to an even 1/2-inch thickness. Sprinkle the chicken with 1/4 teaspoon salt, coat with the egg mixture and dredge in the pistachio mixture, patting to adhere. Place on the prepared rack. Coat both sides of the chicken with cooking spray.
Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.
Heat oil in a large skillet over medium heat. Add tomatoes and vinegar. Cook until the tomatoes just start to collapse, about 1 minute. Remove from heat.
Drain the barley, if necessary, and stir into the tomatoes along with the remaining 1/4 cup pistachios, 1/4 teaspoon salt and parsley. Serve with the chicken.l
Nutritional Info:
Serving Size 1 cutlet & 1 cup salad each
- calories565total fat 27g saturated fat 4g cholesterol 63mg sodium 514mg total carbohydrate 47g dietary fiber 9g total sugars 4g protein 36g vitamin c 27mg calcium 74mg iron 3mg potassium 780mg