FAMILY-FRIENDLY
Grilled chicken barley bowl
A simple combo of grains, protein and vegetables, this light and bright dish makes a delicious lunch or dinner.
Calorie Smart
Carb Smart
Developed by Emily Richards (PH Ec.)
4 servings
30 minutes (prep: 20 mins / cook: 10 mins)
Time required
30 minutes
Carbohydrates
33 g/serving
Ingredients
- ½ cup (125 mL) pearl or pot barley
- 2 cups (500 mL) baby arugula
- 4 carrots, sliced lengthwise
- 2 red peppers, quartered
- 2 boneless, skinless chicken breasts (about 1 lb/454 g)
- 2 tsp (10 mL) canola oil, divided
- 1 tsp (5 mL) chili powder
- 2 tsp (10 mL) balsamic vinegar
- Calories 280
- Carbs 33 g
- Sugar 7 g
- Fibre 5 g
Directions
- In a small saucepan, cover barley with water; bring to a boil. Reduce heat and simmer for about 20 minutes or until barley is tender but still chewy. Drain well and toss with arugula; set aside.
- Spray carrots and peppers with cooking spray; set aside.
- Toss chicken breasts with 1 tsp (5 mL) of the oil and chili powder to coat.
- Heat grill to medium high heat and grill carrots, peppers and chicken breasts for about 7 for the vegetables and about 12 minutes for the chicken. Turn occasionally until vegetables are tender and chicken is no longer pink inside. Remove to cutting board.
- Slice carrots and peppers; toss with remaining oil and vinegar. Divide barley mixture among 4 bowls and top with vegetables.
- Slice chicken and place over top to serve.
Vegetarian option:
Substitute chicken breasts with 1 package (350 g) of extra firm tofu; slice into 4 (lengthwise) pieces and grill for about 10 minutes, turning once.
Per serving (1 of 4)
- Calories 280
- Protein 26 g
- Total fat 6 g
- Saturated fat 1 g
- Cholesterol 60 mg
- Carbohydrates 33 g
- Fibre 5 g
- Sugars 7 g
- Added sugars 0 g
- Sodium 120 mg
- Potassium 700 mg
© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
