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This nutty and wholesome dish brings together juicy chicken with the rich crunch of pistachios and the hearty warmth of barley. It is a satisfying choice for a nourishing weeknight dinner or a special weekend meal that feels both light and comforting.
I first made this after a trip where I discovered how well barley pairs with nuts and herbs. Since then it’s become a staple when I want something cozy but still vibrant.
- Olive oil or canola oil cooking spray: adds a light base without extra calories
- Water and quick barley: makes the salad chewy and satisfying
- Salted shelled pistachios: bring crunch and protein choose bright green ones for freshness
- Whole wheat panko breadcrumbs: give a crispy texture while keeping it wholesome
- Orange zest: lifts the flavor and adds unexpected brightness
- Garlic powder: deepens the savory profile without raw bite
- Egg white: binds the crust without extra fat
- Boneless skinless chicken breasts: provide lean hearty protein go for even thickness
- Salt: enhances flavors just a pinch keeps things balanced
- Extra virgin olive oil: makes the tomatoes pop with richness
- Cherry tomatoes: offer juicy sweetness use firm ripe ones
- White wine vinegar: gives a gentle acidic lift without overpowering
- Chopped fresh parsley: brings the salad together with brightness and color
Step-by-Step Instructions
- Preheat and Prep:
- Heat your oven to 450 degrees. Coat a wire rack with cooking spray and place it on a foil lined baking sheet. This setup helps the chicken cook evenly and stay crisp.
- Cook the Barley:
- Bring 2 cups of water and the barley to a boil in a small saucepan. Reduce to a simmer cover and cook for about 10 to 12 minutes until tender. Set it aside once cooked.
- Make the Coating:
- Pulse three quarters of the pistachios with the breadcrumbs orange zest and garlic powder in a food processor until they are coarsely chopped. Transfer to a shallow dish for coating.
- Whisk the Egg Wash:
- In another shallow dish whisk the egg white with the remaining tablespoon of water to create a light binder for the crust.
- Prep and Season Chicken:
- Place the chicken breasts between two sheets of plastic wrap. Pound to a uniform half inch thickness for even cooking. Season with a quarter teaspoon of salt.
- Coat the Chicken:
- Dip each chicken piece in the egg wash then press into the pistachio mixture to coat all sides. Place on the wire rack and spray both sides lightly with cooking spray.
- Bake the Chicken:
- Place the pan in the oven and bake for about 15 minutes or until a thermometer inserted into the thickest part reaches 165 degrees. Let rest a few minutes before serving.
- Sauté the Tomatoes:
- Heat olive oil in a large skillet over medium heat. Add halved cherry tomatoes and white wine vinegar. Cook just until the tomatoes begin to collapse about 1 minute. Remove from heat.
- Finish the Salad:
- Drain the barley if needed and stir into the tomato mixture with the remaining pistachios parsley and the last pinch of salt. Mix gently and serve warm with the chicken.
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You Must Know
The pistachios really make this dish special I love how they turn golden in the oven and add that perfect crunch. My kids always ask for extra crust and that’s how I know it is a winner.
Storage Tips
Store leftovers in an airtight container in the fridge for up to three days. Reheat the chicken in the oven to maintain its crisp texture and warm the salad gently on the stovetop or in the microwave.
Ingredient Substitutions
If you are out of barley try cooked farro brown rice or quinoa. Any firm whole grain will hold up beautifully. No pistachios You can use almonds or walnuts chopped in the same way.
Serving Suggestions
Serve this with a crisp green salad or roasted vegetables. It also works well for lunch prep just pack the salad and chicken separately and combine when ready to eat.
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Cultural Context
Combining grains and nuts is a common technique in Mediterranean inspired cooking. This dish draws on those traditions for flavor and balance with a modern streamlined twist.
Frequently Asked Questions About Recipes
- → Can I use a different grain instead of barley?
Yes, you can substitute quick barley with brown rice, farro or quinoa. Adjust cooking times accordingly.
- → How do I ensure the chicken stays crispy?
Coat the chicken thoroughly in the pistachio mixture and use a wire rack so heat circulates evenly during baking.
- → Is there a substitute for pistachios?
You can use chopped almonds, walnuts or pecans if pistachios are unavailable or if you prefer a different flavor.
- → Can this dish be made ahead?
Yes, the barley salad can be prepared a day in advance. Reheat gently and bake the chicken fresh for best texture.
- → Is the chicken cooked through at 165°F?
Yes, 165°F is the safe internal temperature for poultry. Use an instant-read thermometer to check doneness.