SECRET INGREDIENT Loaded with fiber, barley provides a filling, low-calorie base for this whole-grain salad, so all you need to add is a single chicken breast—and plenty of vegetables—to turn it into a satisfying meal for four.

　　

Ingredients

serves 4

　　2 boneless, skinless chicken breast halves (6 to 8 ounces each)

　　Coarse salt and ground pepper

　　1 cup pearl barley

　　2 bunches scallions, trimmed and cut into thirds crosswise, white parts halved lengthwise

　　2 1/2 cups fresh (from about 3 ears) or frozen corn kernels (do not thaw)

　　3 tablespoons olive oil

　　1 pint grape tomatoes, halved

　　1/4 cup fresh flat-leaf parsley leaves

　　1 tablespoon plus 2 teaspoons fresh lime juice

　　5 ounces baby spinach

　　

Step 1

Place chicken in a medium saucepan and cover with water. Bring to a boil, season with salt, and reduce to a bare simmer. Cover and cook 5 minutes. Remove from heat and let chicken stand, covered, until cooked through, 12 to 14 minutes more. Using tongs, remove chicken from liquid. When cool enough to handle, shred meat into bite-size pieces.

　　

Step 2

In a medium pot of boiling salted water, cook barley according to package instructions. Drain and let cool.

　　

Step 3

Meanwhile, preheat oven to 450°F. Place scallions and corn on a rimmed baking sheet. Toss with 1 tablespoon oil and season with salt and pepper. Spread in a single layer and roast, stirring halfway through, until tender and golden, about 25 minutes.

　　

Step 4

In a large bowl, combine chicken, barley, scallion mixture, tomatoes, parsley, 1 tablespoon oil, and 1 tablespoon lime juice; season with salt and pepper. In a medium bowl, toss spinach with remaining 1 tablespoon oil and 2 teaspoons lime juice; season with salt and pepper. Serve spinach with chicken-barley mixture.

　　

Nutrition Information

Step 5

(Per Serving)

　　

Step 6

Calories: 409

　　

Step 7

Fat: 13g (2g Saturated Fat)

　　

Step 8

Protein: 16.1g

　　

Step 9

Carbohydrates: 62.4g

　　

Step 10

Fiber: 13.2g

　　Everyday Food: Light