Chicken and Barley Salad

School is back in session – which means it is officially the end of summer in my book.  In honor of this self-declared change in seasons, I decided to make one last summer salad for dinner Monday night. 

The January 2010 issue of Cooking Light featured a recipe for Greek Chicken and Barley salad which was my inspiration and starting point to my dinner. 

First up, I seasoned a few chicken breasts with McCormick’s Montreal Chicken Seasoning and tossed them on to the George Foreman grill.  I only used 4 ounces of chicken in this recipe, but grill once eat thrice I always say. 

When the chicken was done grilling, I roughly shred four ounces of it:

Meanwhile I brought 1 cup of Nature’s Basket Free Range Chicken Broth (fat-free and low sodium) to a boil, then tossed in 1/2 cup Quaker’s Quick Barley and cooked according to the package instructions. 

Next I got to choppin the veggies.  For this salad I used:

• 1 roma tomato
• 1 large cucumber, seeded
• 1/2 a yellow bell pepper
• 1/4 cup of reduced fat Atheno’s feta cheese

In a small bowl, I mixed together a yummy dressing for the salad:

• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp water
• 1/8 tsp each salt, black pepper, ground thyme
• 1 clove minced garlic
• 1/4 tsp dried basil

Once the chicken and barley were cooled off, I added them to my veggies and feta, added the dressing, and tossed to combine. 

I put the salad in the fridge to let the flavors merry while I cleaned up the inevitable disaster I created in my kitchen.

Dinner time!

This salad was light and the veggies were so crisp.  I really REALLY like the dressing, and I had forgotten how yummy barley is.  I will miss you summer salads… but I won’t lie.  I’m looking forward to some dinner SOUPS!!

Chicken & Barley Salad Ingredient List (makes two servings):

• 4 ounces grilled chicken
• 1 cup Nature’s Basket Free Range Chicken Broth
• 1/2 cup Quaker’s Quick Barley
• 1 roma tomato
• 1 large cucumber, seeded (or 1 seedless cucumeber)
• 1/2 a yellow bell pepper
• 1/4 cup Athenos reduced fat feta
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp water
• 1/8 tsp each salt, black pepper, ground thyme
• 1 clove minced garlic
• 1/4 tsp dried basil

Myfitnesspal stats on one serving:  309 calories, 37g carbs, 5g fat, 26g protein, 6g fiber