Nutrition per serving may change if servings are adjusted.
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
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.
565 calories;27 g fat(4 g sat); 9 g fiber; 47 g carbohydrates; 36 g protein; 47 mcg folate; 63 mg cholesterol; 4 g sugars; 0 g added sugars; 1,669 IU vitamin A; 27 mg vitamin C; 74 mg calcium; 3 mg iron; 514 mg sodium; 780 mg potassium
Vitamin C (45% daily value), Vitamin A (33% dv)
Awesome dish!! I substituted Farro for the barley and served smashed brussel sprouts alongside. I excluded the extra pistachio at the end as I thought it would be too much. I might try it next time. Something different that the wife loved but my 6 year old was not a fan, but he is picky as most 6 year olds are! All in all, A+ and will be in the future dinner rotation!
September 22, 2017
By: Tone D Jackson
I have not tried this recipe yet, but it looks really yummy. Since I am vegetarian I am planning to use a meet substitute for this recipe.