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Herby Pine Nut Chicken With Vegetable Pearl Barley

 
One serving costs about $9.12 One serving costs about $9.12 One serving costs about $9.12

$9.12 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 dairy-free,healthy,dairy free lunch,main course,main dish,dinner
spoonacular Score:86%

Spoonacular Score: 86%

 

Need a dairy free main course? Herby Pine Nut Chicken With Vegetable Pearl Barley could be a spectacular recipe to try. One serving contains 1042 calories, 87g of protein, and 49g of fat. For $6.11 per serving, this recipe covers 48% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 1 would say it hit the spot. If you have lemon zest, garlic, kosher salt, and a few other ingredients on hand, you can make it. To use up the celery you could follow this main course with the Pistachio Shortbread Cookies as a dessert. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 86%. This score is super. Try Herb-Basted Chicken with Pearl Barley, Bacon, and Root Vegetable Pilaf, Curried Vegetable Stew W/ Pearl Barley & Almonds, and Roasted Root Vegetable and Pearl Barley Soup for similar recipes.

Ingredients

Servings:
1.5 Tbsps
1.5 Tbsps basil
basil
1 cup
1 cup celery
celery
12
12  chicken breast
chicken breast
1 cup
1 cup corn
corn
2
2  eggs
eggs
0.25 cups
0.25 cups flour
flour
0.33 cloves
0.33 cloves garlic
garlic
4 Tbsps
4 Tbsps green onion
green onion
some
some kosher salt
kosher salt
1
1  lemon zest
lemon zest
1.5 tsps
1.5 tsps mint
mint
some
some olive oil
olive oil
1 Tbsp
1 Tbsp parsley
parsley
1 cup
1 cup pearl barley
pearl barley
1 cup
1 cup pine nuts
pine nuts
0.5
0.5  red onion
red onion
1.5 tsps
1.5 tsps red pepper flakes
red pepper flakes
1 Tbsp
1 Tbsp thyme
thyme
0.25 cups
0.25 cups white wine
white wine
1.5 Tbsps basil
1.5 Tbsps
basil
1 cup celery
1 cup
celery
12  chicken breast
12
chicken breast
1 cup corn
1 cup
corn
2  eggs
2
eggs
0.25 cups flour
0.25 cups
flour
0.33 cloves garlic
0.33 cloves
garlic
4 Tbsps green onion
4 Tbsps
green onion
some kosher salt
some
kosher salt
1  lemon zest
1
lemon zest
1.5 tsps mint
1.5 tsps
mint
some olive oil
some
olive oil
1 Tbsp parsley
1 Tbsp
parsley
1 cup pearl barley
1 cup
pearl barley
1 cup pine nuts
1 cup
pine nuts
0.5  red onion
0.5
red onion
1.5 tsps red pepper flakes
1.5 tsps
red pepper flakes
1 Tbsp thyme
1 Tbsp
thyme
0.25 cups white wine
0.25 cups
white wine

Equipment

stove
stove
frying pan
frying pan
stove
stove
frying pan
frying pan


Instructions

  1. Place 3 cups of water to boil on the stove.
  2. Drop in pearly barley, add a few pinches of salt and allow to cook 30-40 minutes.
  3. During last 20 minutes of barleys cooking, toss celery, corn and red onion in a pan with a bit of olive oil. Cook on medium low heat until veggies have softened slightly, approximately 5 minutes. Add white wine and cook another 5-7 minutes or until onions are translucent. Remove from heat.
  4. As veggies rest and pearl barley finishes boiling, mix flour with green onions, herbs, spices and pine nuts. Add zest and mix well.
  5. Sseason both sides of chicken with salt, if desired.
  6. Dip chicken in egg and coat in flour and herb mixture.
  7. Drop a bit of olive oil in a pan on the stove and once the temperature is right, lay in chicken. Cook until juices run clear, approximately 3-4 minutes on each side.
  8. To finish off meal, mix veggies into pearl barley and serve with chicken.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $9.14
Ingredient
1.5 tablespoons basil
1 cup celery
12 chicken breast
1 cup corn
2 eggs
¼ cups flour
3 cloves garlic
4 tablespoons green onion
1 lemon zest
some olive oil
1 tablespoon parsley
1 cup pearl barley
1 cup pine nuts
½ red onion
1.5 teaspoons red pepper flakes
1 tablespoon thyme
¼ cups white wine
Price
$0.12
$0.38
$24.05
$0.50
$0.48
$0.04
$0.20
$0.16
$0.50
$0.67
$0.16
$0.57
$7.23
$0.18
$0.16
$0.37
$0.81
$36.57

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • get more health tips

Price Tips

  • Pine nuts are pretty expensive. If you're on a budget, you might try substituting other nuts or seeds, such as walnuts or sunflower seeds.

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • get more cooking tips

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

Disclaimer

Nutritional Information

Quickview
1428 Calories
159g Protein
58g Total Fat
62g Carbs
75% Health Score
Limit These
Calories
1428
71%

Fat
58g
90%

  Saturated Fat
8g
52%

Carbohydrates
62g
21%

  Sugar
4g
5%

Cholesterol
515mg
172%

Sodium
1053mg
46%

Alcohol
1g
9%

Get Enough Of These
Protein
159g
319%

Vitamin B3
75mg
380%

Selenium
246µg
352%

Vitamin B6
5mg
272%

Manganese
4mg
201%

Phosphorus
1833mg
183%

Vitamin B5
10mg
107%

Potassium
3130mg
89%

Magnesium
327mg
82%

Vitamin K
69µg
66%

Vitamin B2
1mg
60%

Zinc
7mg
53%

Vitamin B1
0.78mg
52%

Vitamin E
7mg
48%

Fiber
11g
47%

Copper
0.94mg
47%

Iron
7mg
41%

Vitamin B12
1µg
26%

Folate
102µg
26%

Vitamin C
20mg
25%

Vitamin A
1049IU
21%

Calcium
106mg
11%

Vitamin D
1µg
7%

covered percent of daily need

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