Chicken and Pearl Barley Salad

Chicken Pearl Barley Salad
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Prep: 10 min
Cook: 45 min
Cost: $$


  • 1 cup dried pearl barley
  • 1 teaspoon oregano
  • Spray olive oil
  • 250 grams skinless chicken pieces
  • 1/3 cup pumpkin or sunflower seeds 60 grams
  • 1/2 cup pitted black olives cut in half
  • 120 grams rocket leaves
  • 100g feta cheese crumbled

Lemon Basil Dressing

  • 1 clove garlic crushed
  • 3 tablespoons lemon juice
  • 1/4 cup extra virgin olive oil
  • 1/3 cup basil leaves finely sliced


  1. Boil barley: Wash pearl barley and place in a saucepan with 4 cups water. Bring to the boil and simmer for about 30 minutes or until just tender. Once cooked pour into a colander and rinse under cold water then drain the barley.
  2. Prepare chicken:  Season chicken breast with oregano and paprika. Spray a fry pan with oil cook chicken breasts over medium heat. Once it is cooked thinly slice chicken.
  3. Prepare salad ingredients: Toast pumpkin seeds in a fry pan over low heat for about 5 minutes. Stir them occasionally. Roughly chop olives in smaller pieces.
  4. Make dressing: Place all ingredients into a screw top jar and shake well.
  5. Assemble salad: In a bowl add drained pearl barley, sliced cooked chicken, rocket, olives, pumpkin seeds and crumbled feta. Add dressing and toss to combine.

Serves in 1 portion

  • Vegetables1
  • Cereals1
  • Lean meat or Alternatives1
  • Dairy1
  • Unsaturated Spreads/Oils1


Other herbs that would work well in this salad are mint, dill and parsley.

When in season, fresh pomegranate seeds taste great added to this salad.

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