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
- 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
- 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.
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.