Recipe

Chicken & Barley Salad

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Chicken & Barley Salad

Beetroot and barley salad with juicy chicken fillets, toasted sunflower seeds and parsley.




Ingredients to serve 2

  • ½ cup x barley – rinse
  • ¼ cup x lentils – rinse
  • ½ x lemon
  • 1½ tbsp x sunflower seeds
  • 250g x chicken fillets
  • ½ x beetroot – peel & grate coarsely
  • 5g x parsley – chop
  • 5g x dill – chop
  • ¼ clove x garlic – peel, grate finely & chop
  • ½ tsp x Dijon mustard
  • ½ sachet x honey
  • ½ tbsp x white wine vinegar
  • ½ tsp x water (for the vinaigrette)
  • 2 tbsp x olive oil (from your pantry – for the vinaigrette)
  • olive oil (from your pantry)
  • salt & black pepper (from your pantry)

Ingredients to serve 4

  • 1 cup x barley – rinse
  • ½ cup x lentils – rinse
  • 1 x lemon
  • 3 tbsp x sunflower seeds
  • 500g x chicken fillets
  • 1 x beetroot – peel & grate coarsely
  • 10g x parsley – chop
  • 10g x dill – chop
  • ½ clove x garlic – peel, grate finely & chop
  • 1 tsp x Dijon mustard
  • 1 sachet x honey
  • 1 tbsp x white wine vinegar
  • 1 tsp x water (for the vinaigrette)
  • 4 tbsp x olive oil (from your pantry – for the vinaigrette)
  • olive oil (from your pantry)
  • salt & black pepper (from your pantry)

Method

Step 1

Barley and lentils: Boil the kettle. Place large pot on a medium-high heat, add the barley and lentils and pour in the boiling water (enough to cover by 5cm – DO NOT ADD SALT). Lower the heat and simmer (gently boil) for 35 minutes until cooked, the barley should have a slight bite. Drain and season with salt and pepper to taste.

Step 2

Preparation: Prepare all ingredients as indicated above.

Step 3

Lemon: Using the fine side of a box grater, grate the peel of the lemon to create zest. Then cut the lemon in half and juice. Set aside.

Step 4

Sunflower seeds: Place a small pan on high heat and dry toast the sunflower seeds until lightly browned – about a minute. Toss often to make sure they don’t burn. Remove from stove and set aside.

Step 5

Chicken: Season the chicken fillets generously with salt and pepper. Place a large frying pan on the stove on high heat. When the pan is hot, add the chicken fillets and cook for 4-5 minutes until golden and cooked through. Mix in the lemon zest and season with the lemon juice to taste.

Step 6

Vinaigrette: Mix together the garlic, Dijon mustard, honey, white wine vinegar and water (see quantity above for the vinaigrette). Then slowly whisk in the olive oil (see quantity above for the vinaigrette).

Step 7

Salad: Mix the vinaigrette into the cooked barley and lentils. Then add the beetroot, dill and HALF the parsley, and mix well.

Step 8

Serve the barley salad topped with the chicken fillets, toasted sunflower seeds and the REST of the parsley.