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Published on October 31, 2011

Chicken Harvest Grain Salad

October 31, 2011

Chicken Harvest Grain SaladIngredients

  • 3 Chicken Breast, Boneless, Skinless, Raw, 4 oz., Sliced 2" strips
  • 1/4 C + 2 T Lite Olive Oil Balsamic Vinegar
  • 9 oz. Fresh Butternut Squash, Peeled, Diced 1/2"
  • 8 1/2 oz. Fresh Turnips, Peeled, Diced 1/2"
  • 2 oz. Fresh Yellow Onions, Diced 1/4"
  • 4 1/4 oz. Green Peppers, Diced 1/4"
  • 2 oz. Fresh Red Peppers, Diced 1/4"
  • 2 oz. Fresh Yellow Peppers, Diced 1/4"
  • 2 1/4 oz. Pearl Barley, Raw
  • 2 1/4 oz. Quinoa, Raw
  • 2 1/4 oz. Yellow Split Peas, Dried
  • 2 1/2 oz. Orzo, Dry
  • 9 oz. Mesclun
  • 1 C + 2 T Lite Olive Oil Balsamic Vinegar

Procedures

  1. Combine chicken with 1st listed vinaigrette. Toss to coat evenly. Hold refrigerated for 4 hours to marinate. Drain and discard excess marinade.
  2. Spray sheet pans with vegetable oil spray (not listed). Place squash and turnips in a single layer. Do not overcrowd. Roast in a preheated 400 degree F. standard oven for 15 minutes or until lightly browned. Cool quickly.
  3. Mix onions and peppers together. Hold refrigerated.
  4. Place each grain and pasta in a separate third pan. Cover with water, up to 1/2" above grain. Steam until tender.
    NOTE: the cooking times vary from one grain or pasta to the other. However, it should be approximately 20 minutes fro barley, 10 minutes for quinoa, 10 minutes for split pea and 10 minutes for orzo.
  5. Strain grains and pasta. Shock under cold water. Drain well. Mix until well combined. Cool quickly.
  6. Saute marinated chicken until lightly golden. Cool quickly.
  7. Preheat saute pan or wok to 350 degrees F. on induction unit.
  8. Add 1/4 cup chicken, 1/3 cup roasted vegetables and 1/4 cup peppers and onion. Saute for 1 1/2 minutes.
  9. Add 3/4 cup grains, and saute for 1 minute or until heated through.
  10. Place stir fry in a bowl with 3 cups greens and 3 Tbsp second listed dressing. Toss to coat evenly.

Portion: Serve 1 salad.

Nutritional Data: Serving Size: 1 salad

Amount Per Serving

Calories 356, Calories from Fat 109, Total Fat 12.1 g, 19% DV*, Saturated Fat 1.8 g, 9% DV*, Trans Fat 0 g, Cholesterol 25.4 mg, 8% DV*, Sodium 497.9 mg, 21% DV*, Total Carbohydrate 46.9 g, 16% DV*, Dietary Fiber 7.1 g, 0%, Sugars 7.8 g, Protein 16.4 g, Vitamin A 230%, Vitamin C 99%, Calcium 6%, Iron 16%

*Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher of lower depending on your calorie needs.

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