Sophia Freeman - Losing Weight Effortlessly

This is a healthy chicken recipe that is packed full of a nutty flavor I know you will love. Feel free to make this dish with brown rice or quinoa for the tastiest results.

Serving Size: 4 servings

Preparation Time: 30 minutes

Ingredient List:

• Olive oil, as needed
• 2 cups + 1 tablespoon of water, evenly divided
• 1 cup of quick cooking barley
• 1 cup of pistachios, shelled, salted and evenly divided
• cup of whole wheat panko breadcrumbs
• 1 teaspoon of orange zest
• teaspoons of powdered garlic
• 1 egg white, large
• 2, 8 ounce chicken breasts, boneless, skinless, trimmed and cut in half
• teaspoons of salt, evenly divided
• 2 Tablespoons of extra virgin olive oil
• 1 cup of cherry tomatoes, cut into halves
• 1 tablespoon of white wine vinegar
• 1 cup of parsley, chopped

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Instructions:

1. Preheat the oven to450 degrees. Grease a wire rack with cooking spray and set onto a large baking sheet lined with a sheet of aluminum foil.

2. Place a small saucepan over medium heat. Add in two cups of water and the barley. Stir well to mix and bring to a boil. Reduce the heat to low. Cover and simmer for 10 to 12 minutes. Remove from heat and set aside.

3. In a food processor, add in cup of pistachios, breadcrumbs, fresh orange zest and powdered garlic. Pulse on the highest setting until chopped. Transfer this mixture into a large shallow dish. In a separate shallow dish add in the remaining tablespoon of water and egg white. Whisk until evenly mixed.

4. Place the chicken breasts in between two sheets of plastic wrap. Pound with a meat mallet until an inch in thickness. Season the chicken breasts with salt.

5. Dip the chicken breasts in the egg white mixture and dredge on all sides in the pistachio mixture until coated on all side. Place onto the grease wire rack. Spray the chicken breasts with cooking spray.

6. Place into the oven to bake for 15 minutes or until cooked through.

7. Place a large skillet over medium heat. Add in the tomatoes and white wine vinegar. Stir well to mix and cook for 1 minute or until the tomatoes begin to collapse. Remove the mixture from heat.

8. Drain the barley. Add into the tomato mixture along with the remaining cup of pistachios, teaspoons of salt and chopped parsley. Stir well to mix.

9. Serve the barley salad with the cooked chicken.