Warm chicken and barley salad recipe

CLICK TO RATE
(105 ratings)

Feed the family for under £5. This healthy recipe only costs 72p per serving. It is quick and easy to rustle up and a great way to use leftover chicken.

Warm chicken and barley salad
  • healthy
Serves4
SkillEasy
Preparation Time20 mins
Cooking Time40 mins
Total Time1 hours
Cost RangeCheap
Nutrition Per PortionRDA
Calories313 Kcal16%
Sugar2.1 g2%
Fat18.5 g26%
Saturated Fat2.9 g15%
Salt0.5 gRow 4 - Cell 2
Protein23 g46%
Carbohydrates14.2 g5%
Salt0.5 gRow 7 - Cell 2

Warm chicken and barley salad is perfect to make with roast chicken leftovers - filling, healthy and tasty.

Pearl barley fell out of favour in British cooking for many years but it's experiencing a bit of a revival at the moment. Rightly so because it's highly nutritious and has a lovely mild, nutty flavour and chewy texture. It's most commonly used in soups and stews, where it thickens the liquid as it cooks. But if you cook it separately, as in this recipe, it expands into fluffy grains, a bit like brown rice. This warm chicken and barley salad is filling but healthy - under 350 calories per portion. Plus it's really affordable at 72p a head to make - less if you're using up leftover roast chicken. A great start-of-the-year dish.

Ingredients

  • 150g (5oz) pearl barley, rinsed well
  • 1 tsp salt
  • 125g (4oz) frozen peas
  • 2 spring onions, trimmed and sliced
  • About 60g (2oz) fresh spinach leaves
  • About 25 fresh mint leaves
  • 4 tbsp olive oil
  • 250g (8oz) cooked chicken, roughly shredded
  • Salt and ground black pepper
  • About 15g (½oz) flaked almonds, toasted

WEIGHT CONVERTER

to

Method

  1. Put the barley in a pan with 1.5 litres (2½ pints) boiling water and the salt, bring back to the boil and simmer for 35-40 mins until the barley is tender.
  2. Drain the barley, tip it into a large bowl, add the cooked peas, spring onions and spinach and stir to let the spinach wilt and the vegetables warm through.
  3. Put the mint leaves in a tall jug, or bowl, with the oil and whizz with a stick blender to make a dressing.
  4. Add the shredded chicken, seasoning and mint oil to the warm barley mixture and stir well. Sprinkle with toasted almonds and serve warm.

Top tips for making warm chicken and barley salad

Make a vegetarian and vegan friendly version of this dish by swapping the chicken for either fried tofu or thick slices of big portobello mushrooms, fried in oil with a clove of garlic.

You might also like...

400 calorie meals (opens in new tab)

Healthy chicken recipes (opens in new tab)

Low calorie meals (opens in new tab)