Ingredients
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Olive oil or canola oil cooking spray
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2 cups water plus 1 tablespoon, divided
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1 cup quick barley
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1 cup salted shelled pistachios, divided
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½ cup whole-wheat panko breadcrumbs
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1 teaspoon orange zest
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½ teaspoon garlic powder
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1 large egg white
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2 (8 ounce) boneless, skinless chicken breasts, trimmed and cut in half crosswise
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½ teaspoon salt, divided
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2 tablespoons extra-virgin olive oil
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1 cup cherry tomatoes, halved
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1 tablespoon white-wine vinegar
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1 cup chopped fresh parsley
Directions
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Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.
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Bring 2 cups water and barley to a boil in a small saucepan. Reduce heat, cover and simmer until tender, 10 to 12 minutes. Set aside.
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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.
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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.
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Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.
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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.
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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 (per serving)
565 | Calories |
27g | Fat |
47g | Carbs |
36g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 cutlet & 1 cup salad each | |
Calories 565 | |
% Daily Value * | |
Total Carbohydrate 47g | 17% |
Dietary Fiber 9g | 32% |
Total Sugars 4g | |
Protein 36g | 72% |
Total Fat 27g | 35% |
Saturated Fat 4g | 18% |
Cholesterol 63mg | 21% |
Vitamin A 1669IU | 33% |
Vitamin C 27mg | 30% |
Folate 48mcg | 12% |
Sodium 514mg | 22% |
Calcium 74mg | 6% |
Iron 3mg | 19% |
Magnesium 69mg | 16% |
Potassium 780mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.