Barley with Chicken and Veggie Slaw

Barley with Chicken and Veggie Slaw

Serves 4

Poached chicken with a hint of lemon makes this hearty salad a satisfying meal. The chewy barley and crunchy vegetables come together with a creamy cashew dressing for a tasty blend of textures and flavors.

Ingredients: 
  • 1/3 cup cashews
  • 1 tablespoon lemon juice
  • 1 teaspoon low-sodium tamari or soy sauce
  • 3/4 cup pearled barley
  • 1 (14.5-ounce) can low-sodium chicken broth
  • 1 teaspoon grated lemon zest
  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 cup shredded red cabbage
  • 1/2 cup shredded carrots
  • 1/2 cup shredded radishes
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons snipped chives
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Method: 

Soak cashews with enough water to cover for at least 4 hours. Drain. Place soaked cashews in a food processor and pulse until very finely chopped. Add 2 tablespoons water, lemon juice and tamari and purée until creamy. Set aside.

Meanwhile, in a medium saucepot, combine 2 1/2 cups water and barley. Bring to a boil. Reduce heat to low, cover and simmer until barley is tender, 35 to 40 minutes. Drain if needed and set aside to cool slightly.

In a medium saucepot, combine broth, lemon zest and enough water to reach 1 1/2 inches up sides of pot. Bring to a boil. Add chicken and reduce to a simmer. Cook about 15 minutes or until chicken is cooked through, turning chicken over halfway through cooking. Transfer to a small bowl and shred into bite-size pieces when cool enough to handle.

Place cabbage, carrots, radishes, red onion, barley and cashew dressing in a large bowl and toss until evenly coated. Top with shredded chicken and chives.

For a vegetarian version, use vegetable broth and substitute baked tofu chunks for the cooked chicken.

Nutritional Info: 
Per Serving:280 calories (50 from fat), 6g total fat, 1g saturated fat, 35mg cholesterol, 180mg sodium, 37g carbohydrate (7g dietary fiber, 4g sugar), 20g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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