Barley, chicken and vegetable salad

Meals

Barley salad with chicken breasts, asparagus, celery, peppers and tomatoes

Ingredients

15 ml (1 tbsp.) canola oil

1/2 small red onion, finely chopped

250 ml (1 cup) hulled barley

60 ml (¼ cup) white wine

250 ml (1 cup) sodium-reduced chicken broth

375 ml (1 ½ cups) water

12 to 15 asparagus spears, cut into sections

2 chicken breasts, 125 g (approx. 1/4 lb) each, cooked and sliced

6 stalks celery, thinly sliced

1 red bell pepper, diced

1 yellow bell pepper, diced

24 cherry tomatoes, halved

125 ml (1/2 cup) parsley, fresh and chopped

For the dressing :

30 ml (2 tablespoons) olive oil

15 ml (1 tbsp.) white wine vinegar

Salt and pepper to taste

Preparation

  1. Heat oil in a saucepan over medium heat. Cook onion for 2 to 3 minutes.
  2. Add barley and stir. Pour in the white wine and heat until the liquid is completely reduced.
  3. Pour chicken broth and water into saucepan. Cover, leaving the lid on Cook for 22 to 27 minutes over low-medium heat, until barley is tender.
  4. Add the asparagus to the pan. Stir and cook for 3 minutes. Remove from heat and allow to cool.
  5. Meanwhile, mix the vinaigrette ingredients in a salad bowl.
  6. Add the barley mixture, chicken, celery, peppers, tomatoes and parsley to the bowl. Stir to combine.