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.
- 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
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.
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.
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.
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.
For a vegetarian version, use vegetable broth and substitute baked tofu chunks for the cooked chicken.
- 329 calories
- 12g total fat
- 2g saturated fat
- 36mg cholesterol
- 203mg sodium
- 36g carbohydrate (8g dietary fiber, 3g sugar)
- 23g protein