Rating: 4.5 stars
6 Ratings
  • 5 star values: 4
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, January/February 2017

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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

1 cutlet & 1 cup salad each
565 calories; protein 36.1g; carbohydrates 47.3g; dietary fiber 8.9g; sugars 3.8g; fat 27.3g; saturated fat 3.6g; cholesterol 62.7mg; vitamin a iu 1669.3IU; vitamin c 26.6mg; folate 47.5mcg; calcium 73.6mg; iron 3.4mg; magnesium 68.7mg; potassium 780.4mg; sodium 514mg.

2 1/2 starch, 1/2 veg, 3 1/2 lean meat, 4 1/2 fat

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