Mediterranean Barley Salad Recipe

Name: Mediterranean Barley Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup barley; 3 cups chicken stock, fat free & low sodium; 1/2 lb chicken breast, on the bone, skin on; 1 tablespoon olive oil; 1 teaspoon olive oil; salt; cracked black pepper; garlic powder; 1 garlic clove, minced; 9 ounces Baby Spinach, one pre-washed bag; 1/4 teaspoon crushed red pepper flakes; 1 cup grape tomatoes, quartered; 1/4 cup red onion, finely diced; 1/2 cup kalamata olive, pitted and halved; 1/2 cup reduced-fat feta cheese, crumbled; 1 tablespoon Italian dressing

Servings: persons

1 cup barley
3 cups chicken stock, fat free & low sodium
1/2 lb chicken breast, on the bone, skin on
1 tablespoon olive oil
1 teaspoon olive oil
salt
cracked black pepper
garlic powder
1 garlic clove, minced
9 ounces Baby Spinach, one pre-washed bag
1/4 teaspoon crushed red pepper flakes
1 cup grape tomatoes, quartered
1/4 cup red onion, finely diced
1/2 cup kalamata olive, pitted and halved
1/2 cup reduced-fat feta cheese, crumbled
1 tablespoon Italian dressing

1
Preheat oven to 400 degrees.
2
Add barley and chicken stock to a medium pot. Bring to a boil. Cover and simmer for 1 hour. Set aside.
3
Place the chicken breast in a roasting pan, skin side up. Drizzle with 1 teaspoon olive oil and season with salt, pepper and garlic powder. Add about 1/4 cup of water to the bottom of the pan. Roast at 400 degrees for 35 minutes or until the internal temperature reaches 160-165 degrees. Once the chicken is cool, discard the skin and bones and cut into cubes. Set aside.
4
Add 1 tablespoon olive oil and garlic to a deep pot. Cook garlic on medium heat for 2 minutes. Add spinach and crushed red pepper flakes. Saute until spinach is wilted, about 5 minutes. Drain off any excess liquid and set aside.
5
In a large bowl, combine the barley, cubed chicken, wilted spinach, grape tomatoes, red onion, kalamata olives, feta cheese and Italian dressing. Stir together and re-season if necessary. Serve at room temperature.

560

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 1 cup barley, 3 cups chicken stock, fat free & low sodium, 1/2 lb chicken breast, on the bone, skin on, 1 tablespoon olive oil, and more.

Yes, Mediterranean Barley Salad falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Mediterranean Barley Salad

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions