Cancer

resources

Pistachios

Pearl barley risotto with minced chicken and tomato in a wok cooking pan. Topped with leaf parsley. Ivory background. Amber light effect. High point of view.

Pistachio-Crusted Chicken with Warm Barley Salad

Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa. By Hilary Meyer EatingWell

Servings:4

Ingredients

  • Olive oil or canola oil cooking spray
  • 2 cups low sodium chicken broth plus 1 tablespoon, divided
  • 1 cup quick barley
  • 1 cup salted shelled pistachios, divided
  • ½ cup whole-wheat panko breadcrumbs
  • 1 teaspoon orange zest
  • ½ teaspoon garlic powder
  • 1 large egg white
  • 2 (8 ounce) boneless, skinless chicken breasts, trimmed and cut in half crosswise
  • ½ teaspoon salt, divided
  • 2 tablespoons extra-virgin olive oil
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon white-wine vinegar
  • 1 cup chopped fresh parsley

Directions

Instructions Checklist

  • Step 1

Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.

  • Step 2

Bring 2 cups broth and barley to a boil in a small saucepan. Reduce heat, cover, and simmer until tender, 10 to 12 minutes. Set aside.

  • Step 3

Meanwhile, pulse 3/4 cup pistachios, breadcrumbs, orange zest and garlic powder in a food processor until the pistachios are coarsely chopped. Transfer to a shallow dish. Whisk egg white and the remaining 1 tablespoon water in another shallow dish.

  • Step 4

Place chicken between 2 pieces of plastic wrap. Pound with the smooth side of a meat mallet or heavy saucepan to an even 1/2-inch thickness. Sprinkle the chicken with 1/4 teaspoon salt, coat with the egg mixture and dredge in the pistachio mixture, patting to adhere. Place on the prepared rack. Coat both sides of the chicken with cooking spray.

  • Step 5

Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.

  • Step 6

Heat oil in a large skillet over medium heat. Add tomatoes and vinegar. Cook until the tomatoes just start to collapse, about 1 minute. Remove from heat.

  • Step 7

Drain the barley, if necessary, and stir into the tomatoes along with the remaining 1/4 cup pistachios, 1/4 teaspoon salt and parsley. Serve with the chicken.

Nutrition Facts

Serving Size: 

1 cutlet & 1 cup salad each

Per Serving:   565 calories; protein 36 g; carbohydrates 47 g; dietary fiber 8.9g; fat 27.3g; sodium 514mg.

Share