Light and refreshing lemon dressing pairs with savory goat cheese and antioxidant rich beets in this superfood salad.
What's not to love about barley? Try another barley salad here.
2/3 cup barley, rinsed
1 carrot, peeled and chopped
1 lb boneless, skinless chicken breasts
1/4 tsp coarse sea salt, divided
Juice of 2 lemons
4 tsp extra-virgin olive oil
2 tsp raw honey
1 large bunch kale, ribs removed and leaves roughly chopped
2 oz goat cheese, crumbled
1/4 cup roasted unsalted hazelnuts, chopped
Cook barley according to package directions.
Meanwhile, fill a medium pot with water and bring to a boil. Add beets, reduce to a simmer and cook until fork-tender, 25 to 30 minutes. Drain, cool then peel and cut into quarters. Fill same pot with water and bring to a boil; add carrot, reduce to a simmer and cook until tender, 5 to 10 minutes; drain. Transfer beets and carrots to a bowl and cover to keep warm.
Meanwhile, fill a large pot with water. Add chicken and 1/8 tsp salt and bring to a boil. Reduce heat to a gentle simmer, cover and cook for 5 minutes. Turn off heat and let stand, covered, until chicken is cooked through, 12 to 14 minutes. Remove chicken and let cool slightly. With two forks, shred chicken.
Meanwhile, in a small bowl, whisk lemon juice, oil, honey, 1 tsp water and remaining 1/8 tsp salt; set aside.
Fill a large, deep skillet with ½ inch water and bring to a simmer. Reduce heat to medium, add kale and cook, stirring, until bright green and wilted, 5 minutes.
In a large bowl, combine barley, chicken, kale, beets and carrot. Drizzle lemon mixture over top and toss to coat. Garnish with goat cheese and hazelnuts.
Fuel with fiber: Beets and green beans are nutritional superstars in this satisfying side, and both are high in fiber – 1 serving of this dish supplies you with 29% of your daily fiber requirement. Containing a mere 9 calories per ounce, green beans are also a good source of vitamins A and C, both vital antioxidants for healthy eyes and skin, as well as folate, which boosts skin by supporting cell production.