Caper-Dill Chicken with Pearl Barley Salad
Cherry Tomatoes and Spinach
Big on taste but light on the tummy - this calorie smart dish keeps meals fresh, lively, and delicious.
Cals 562 · Prot 57 · Carbs 63 · Fat 10
Calorie Smart
30 min
Big on taste but light on the tummy - this calorie smart dish keeps meals fresh, lively, and delicious.
Cals 562 · Prot 57 · Carbs 63 · Fat 10
Calorie Smart
Ingredients
Chicken breast
400 Grams
Pearl barley
11*
120 Grams
Vegetable stock cube
15*
1 Piece
Cherry tomatoes
150 Grams
Capers
30 Grams
Garlic cloves
1 Piece
Fresh dill
15 Grams
Lemon
1 Piece
Sour cream
4*
60 Grams
Dijon mustard
13*
6 Grams
Baby spinach
60 Grams
Allergens
*11 Gluten, *15 Celery, *4 Milk, *13 Mustard
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2350 / 562 |
| Fats (g) | 10.3 |
| of which saturated (g) | 4.4 |
| Carbohydrates (g) | 63 |
| of which sugars (g) | 6.9 |
| Fibers (g) | 14 |
| Proteins (g) | 56.9 |
| Salt (g) | 5.3 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Cook pearl barley
- Rinse and drain the pearl barley.
- Bring a small pot of water to boil with the stock cube.
- Add the pearl barley and boil for 20-25 min until tender but chewy.
- Remove from the heat and drain.
- Allow to cool before mixing into the salad.
Tip! Cooking barley follows the same methodology as pasta, and is cooked until tender or to your liking.
2 Prep
- Cut the cherry tomatoes in half.
- Roughly chop half the capers. Keep the other half whole.
- Peel and finely chop the garlic.
- Pick and roughly chop the dill.
- Cut the lemon into wedges.
3 Make dressing
- In a bowl, mix the sour cream and dijon mustard till smooth.
- Add the chopped capers, garlic and dill.
- Add a good squeeze of lemon juice to taste and a splash of water to loosen up.
- Mix well to combine.
- Adjust seasoning to taste with salt and pepper.
4 Fry chicken
- Heat a large non-stick pan over medium-high heat with a drizzle of oil.
- Season the chicken with salt and pepper.
- Fry the chicken breasts for 5-7 min on either side until golden and cooked through.
Tip! If the chicken is browning too quickly without cooking all the way through, add a splash of water to the pan, reduce the heat and cover with a lid until fully cooked.
5 Mix salad
- Meanwhile, in a large bowl combine the cooled pearl barley, baby spinach, cherry tomatoes and remaining whole capers.
- Add a drizzle of olive oil and mix well.
6 Serve
- Slice the chicken.
- Plate the salad with chicken.
- Drizzle the caper dressing all over.
- Serve the Caper-Dill Chicken with Pearl Barley, Cherry Tomatoes and Spinach Salad.
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