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Plant-Based

Barley Salad with Chicken, Beets & Goat Cheese

Light and refreshing lemon dressing pairs with savory goat cheese and antioxidant rich beets in this superfood salad.

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What’s not to love about barley? Try another barley salad here.

Servings
4
Prep Time
35 min
Cook Time
10 min
Duration
45 min

Ingredients

  • 2/3 cup barley, rinsed
  • 3 beets
  • 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

Preparation

  1. Cook barley according to package directions.
  2. 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.
  3. 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.
  4. Meanwhile, in a small bowl, whisk lemon juice, oil, honey, 1 tsp water and remaining 1/8 tsp salt; set aside.
  5. 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.
  6. 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.

Nutrition Information

  • Serving Size 2 cups
  • Calories 441
  • Carbohydrate Content 42 g
  • Cholesterol Content 74 mg
  • Fat Content 16 g
  • Fiber Content 8 g
  • Protein Content 36 g
  • Saturated Fat Content 4 g
  • Sodium Content 260 mg
  • Sugar Content 8 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g