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Pistachio-Crusted Chicken with Warm Barley Salad

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.

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°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 ¾ 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 ½-inch thickness. Sprinkle the chicken with ¼ 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°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 ¼ cup pistachios, ¼ teaspoon salt and parsley. Serve with the chicken.

Tips

MAKE AHEAD TIPS

AUTHOR EatingWell Test Kitchen, Hilary Meyer
BRAND EatingWell

YIELD 4 servings
SERVINGS 4
ACTIVE TIME 30 minutes
TOTAL TIME 30 minutes

Nutrition

Per serving 565 Calories
Total Fat 27 g
Saturated Fat 4 g
Mono Saturated Fat 15 g
Cholesterol 63 mg
Sodium 514 mg
Fiber 9 g
Protein 36 g
Potassium 780 mg
Added Sugars 0 g
Total Sugars 4 g
Calcium 74 mg
Chromium 1 mcg
Folate 47 mcg
Omega-6 6 g
Vitamin E 3 mg
Zinc 2 mg
Vitamin B3 11 mg
Carbohydrate Servings 3

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