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Hot Barley and Chicken Salad

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Hot Barley and Chicken Salad
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 2
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This salad has it all- chicken, barley and vegetables cooked into a quick dinner that’s ready in 30 minutes.

Ingredients

DRESSING

1
tablespoon sugar
1
tablespoon balsamic vinegar
2
teaspoons red wine vinegar
2
teaspoons soy sauce
Dash pepper

SALAD

1
cup water
1/2
cup uncooked quick-cooking barley
1
boneless, skinless chicken breast half, cut into bite-sized pieces
1
garlic clove, minced
2
cups frozen mixed vegetables, thawed*
Fresh spinach leaves

Directions

  • 1 In small bowl, combine all dressing ingredients; mix well. Set aside.
  • 2 In medium saucepan, bring water to a boil. Add barley; return to a boil. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until barley is tender and only about 1/4 of liquid remains.
  • 3 Add chicken and garlic; mix well. Cover; cook an additional 5 minutes. Stir in vegetables. Cover; cook over medium heat until chicken is no longer pink and vegetables are tender. Add dressing; cook until thoroughly heated.
  • 4 Arrange spinach leaves on 2 individual plates. Spoon salad onto spinach leaves.
Tips  

* To quickly thaw mixed vegetables, place in colander or strainer; rinse with warm water until thawed. Drain well.

If you're one of those well-meaning shoppers who purchases a proliferation of greens at the market, only to have them rot in the refrigerator before you get around to cleaning them for a salad, you're in luck. Many greens are now available washed, torn and ready to dress, either in grocery store salad bars or in an increasing number of prepackaged options including romaine, coleslaw mix, mesclun (mixed young salad greens) and spinach. When purchasing packaged greens, look for bright color and crisp leaves with no signs of browning or wilting.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/2 Cups
Calories
350
(
Calories from Fat
20
)
Daily Value
Total Fat
2g
3%
(
Saturated Fat
1g
5%
)
Cholesterol
35mg
12%
Sodium
440mg
18%
Total Carbohydrate
61g
20%
(
Dietary Fiber
12g
48%
,
Sugars
9g
)
Protein
23g
Daily Value*:
Vitamin A
60%
60%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
3 Starch; 3 Other Carbohydrate; 3 Vegetable; 1 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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