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.

Hilary Meyer
Source: EatingWell Magazine, January/February 2017
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Ingredients

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Directions

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  • Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.

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  • 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 3/4 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 1/2-inch thickness. Sprinkle the chicken with 1/4 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 degrees 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 1/4 cup pistachios, 1/4 teaspoon salt and parsley. Serve with the chicken.

Nutrition Facts

565 calories; protein 36.1g 72% DV; carbohydrates 47.3g 15% DV; exchange other carbs 3; dietary fiber 8.9g 35% DV; sugars 3.8g; fat 27.3g 42% DV; saturated fat 3.6g 18% DV; cholesterol 62.7mg 21% DV; vitamin a iu 1669.3IU 33% DV; vitamin c 26.6mg 44% DV; folate 47.5mcg 12% DV; calcium 73.6mg 7% DV; iron 3.4mg 19% DV; magnesium 68.7mg 25% DV; potassium 780.4mg 22% DV; sodium 514mg 21% DV.

Reviews (3)

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4 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
01/04/2018
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! Read More
Rating: 5 stars
09/22/2017
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. Read More
Rating: 4 stars
03/31/2017
yummy protein whole grain meal Read More
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