Filed Under: Chicken, Dinner, Food, Less than 20 Minutes, Recipes, Vegetables

Buffalo Chicken Salad with Barley

Think of this as the healthy salad version of chicken wings and beer, with boneless chicken breast standing in for fatty wings and the fibre-filled barley playing the role of beer. Plus, you still get to eat with your hands! Temper the hot sauce for sensitive mouths and serve extra at the table for those who like it super-spicy

May 22nd, 2012

Recipe by LeeAnne Wright
From the print edition, April 2012

Servings
Makes 6 servings
Prep Time
Prep to table time: 15 minutes
Ingredients
  • 1 tsp canola oil
  • ¾ lb boneless chicken breast or tenders, cut into bite-sized pieces
  • 2–4 tbsp Frank’s Original Cayenne Pepper Sauce
  • 1 ½ cups cooked barley
  • 2 celery stalks, thinly sliced
  • 1 carrot, coarsely grated
  • 6 romaine lettuce leaves
  • 2 tbsp blue cheese, crumbled
  • For Buttermilk Dressing:
  • ¼ cup low-fat buttermilk
  • ¼ cup plain low-fat Greek yogurt
  • 1 tbsp white vinegar
  • 1 tsp sugar
  • salt and pepper
Directions
  1. Heat oil in a non-stick skillet over medium-high heat. Cook chicken 2–3 minutes. Add hot sauce, reduce heat to medium-low and cook another 4–5 minutes. Add barley to pan and toss with chicken. Remove from heat and let cool.

  2. In a large bowl, combine celery, carrot, chicken and barley; divide into 6 portions on romaine leaves, drizzle with dressing, top with blue cheese and serve.

  3. For the Buttermilk Dressing: In a medium bowl, whisk together buttermilk, Greek yogurt, vinegar and sugar until well combined; season, to taste, with salt and pepper.

Nutrients Per Serving

161 calories, 3 g fat, 83 mg calcium, 581 mg sodium, 17 g carbohydrates, 4 g fibre, 15 g protein. High source of fibre. Excellent source of vitamin K, niacin and selenium. Source of calcium and iron.

Buffalo Chicken Salad with Barley
Photography by Michael Alberstat

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