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Prep Time:30 minsTotal Time:30 minsServings:4Yield:4 servingJump to Nutrition Facts
Prep Time:30 minsTotal Time:30 minsServings:4Yield:4 serving
Prep Time:30 mins
Prep Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 serving
Yield:
4 serving
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsOlive oil or canola oil cooking spray2cupswater plus 1 tablespoon, divided1cupquick barley1cupsalted shelled pistachios, divided½cupwhole-wheat panko breadcrumbs1teaspoonorange zest½teaspoongarlic powder1large egg white2(8 ounce)boneless, skinless chicken breasts, trimmed and cut in half crosswise½teaspoonsalt, divided2tablespoonsextra-virgin olive oil1cupcherry tomatoes, halved1tablespoonwhite-wine vinegar1cupchopped fresh parsley
Cook Mode(Keep screen awake)
Ingredients
Olive oil or canola oil cooking spray
2cupswater plus 1 tablespoon, divided
1cupquick barley
1cupsalted shelled pistachios, divided
½cupwhole-wheat panko breadcrumbs
1teaspoonorange zest
½teaspoongarlic powder
1large egg white
2(8 ounce)boneless, skinless chicken breasts, trimmed and cut in half crosswise
½teaspoonsalt, divided
2tablespoonsextra-virgin olive oil
1cupcherry tomatoes, halved
1tablespoonwhite-wine vinegar
1cupchopped fresh parsley
DirectionsPreheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.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.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.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.Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.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.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.Originally appeared: EatingWell Magazine, January/February 2017
Directions
Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.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.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.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.Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.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.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.
Preheat oven to 450 degrees F. Coat a wire rack with cooking spray and place on a foil-lined baking sheet.
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.
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.
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.
Bake the chicken until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 15 minutes.
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.
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.
Originally appeared: EatingWell Magazine, January/February 2017
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Nutrition Facts(per serving)565Calories27gFat47gCarbs36gProtein
Nutrition Facts(per serving)
- 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.
