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Grilled Chicken Barley Bowl

A simple combo of grains, protein and vegetables, this light and bright dish makes a delicious lunch or dinner.

Recipe overview

Grilled Chicken Barley Bowl
Developed by Emily Richards (PH Ec.)
4 servings
30 minutes
(prep: 20 mins / cook: 10 mins)
  • Calories  280
  • Carbs  33 g
  • Sugar  7 g
  • Fibre  5 g

Time Required
30 mins

Carbohydrate-rich food

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
4 servings
30 minutes
(prep: 20 mins / cook: 10 mins)
  • Calories 280
  • Carbs 33 g
  • Sugar 7 g
  • Fibre 5 g

Directions

  1. 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.
  2. Spray carrots and peppers with cooking spray; set aside.
  3. Toss chicken breasts with 1 tsp (5 mL) of the oil and chili powder to coat.
  4. 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.
  5. Slice carrots and peppers; toss with remaining oil and vinegar. Divide barley mixture among 4 bowls and top with vegetables.
  6. 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.

Nutritional Info

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