Barley with Chicken and Veggie Slaw

Photo by: Joseph De Leo
Wholefoodsmarket

by Whole Foods Market

about 1 year ago

Poached chicken with a hint of lemon makes this hearty salad a satisfying meal. The chewy barley and crunchy vegetables come together with a creamy cashew dressing for a tasty blend of textures and flavors. This is a Health Starts Here recipe.

Serves 4

  • 1/3 cup cashews
  • 1 tablespoon lemon juice
  • 1 teaspoon low-sodium tamari or soy sauce
  • 3/4 cups pearled barley
  • 1 (14.5-ounce) can low-sodium chicken broth
  • 1 teaspoon grated lemon zest
  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 cup shredded red cabbage
  • 1/2 cup shredded carrots
  • 1/2 cup shredded radishes
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons snipped chives
  1. Soak cashews with enough water to cover for at least 4 hours. Drain. Place soaked cashews in a food processor and pulse until very finely chopped. Add 2 tablespoons water, lemon juice and tamari and purée until creamy. Set aside.
  2. Meanwhile, in a medium saucepot, combine 2 1/2 cups water and barley. Bring to a boil. Reduce heat to low, cover and simmer until barley is tender, 35 to 40 minutes. Drain if needed and set aside to cool slightly.
  3. In a medium saucepot, combine broth, lemon zest and enough water to reach 1 1/2 inches up sides of pot. Bring to a boil. Add chicken and reduce to a simmer. Cook about 15 minutes or until chicken is cooked through, turning chicken over halfway through cooking. Transfer to a small bowl and shred into bite-size pieces when cool enough to handle.
  4. Place cabbage, carrots, radishes, red onion, barley and cashew dressing in a large bowl and toss until evenly coated. Top with shredded chicken and chives.
  5. For a vegetarian version, use vegetable broth and substitute baked tofu chunks for the cooked chicken.
Edamam

Nutrition Info:

PER SERVING:

  • 329 calories
  • 12g total fat
  • 2g saturated fat
  • 36mg cholesterol
  • 203mg sodium
  • 36g carbohydrate (8g dietary fiber, 3g sugar)
  • 23g protein
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