Mustard and balsamic chicken with barley salad
9
Points®
Total time: 1 hr 25 min • Prep: 20 min • Cook: 35 min • Serves: 4 • Difficulty: Easy
Toasting walnuts provides a deeper flavour and makes the flavour nuttier. The chicken marinated in mustard and garlic provides a depth of flavour that is sure to impress!
Ingredients
Balsamic vinegar
¼ cup(s), (60ml)
Whole grain mustard
1½ tbs
Olive oil
1 tbs
Garlic
1 clove(s), crushed
Skinless chicken breast
450 g, (buy 500g), fat trimmed
Pearl barley
1 cup(s), (200g)
Green string beans
200 g, cut into 3cm lengths
Baby spinach
3 cup(s), (90g)
Walnuts
¼ cup(s), (25g), toasted, coarsley chopped
Currants
2 tbs
Honey
2 tsp
Instructions
1
Combine 1 tablespoon mustard, 2 tablespoons vinegar, garlic and half the oil in a shallow glass or ceramic dish. Add chicken and turn to coat. Cover and place in fridge for 30 minutes.
2
Meanwhile, cook barley in a large saucepan of boiling water for 25 minutes or until tender. Drain. Refresh under cold water and drain. Transfer to a large bowl.
3
Remove chicken from marinade. Discard marinade. Lightly spray a large non-stick frying pan with oil. Cook chicken for 5 minutes each side or until browned and cooked through. Cover chicken with foil and set aside to rest for 5 minutes before slicing thinly.
4
Boil, steam or microwave beans until tender. Drain. Refresh under cold water and drain. Add beans, chicken, spinach, walnuts and currants to barley. Whisk honey with remaining mustard, vinegar and oil in a jug until combined. Pour dressing over barley mixture. Toss gently to combine. Serve.
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