Greek Chicken and Barley Salad: A Taste of the Mediterranean

There’s a tiny taverna tucked away on a cobbled street on the island of Crete, where I first tasted something similar to this Greek Chicken and Barley Salad. The scent of thyme and sea salt hung in the air as I watched the cook, a woman with hands weathered by the sun and years of tradition, toss together a symphony of simple ingredients. The juicy burst of a grape tomato, the cool crunch of cucumber, the satisfying chew of barley – it was a vibrant explosion of flavors that captured the essence of the Mediterranean in every bite. It was a revelation, inspiring me to recreate my own version of that unforgettable salad, a dish I now turn to whenever I crave a taste of sun-drenched shores and simple, honest cooking.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 5 minutes (plus chilling time)
• Servings: 8
• Dietary Type: Mediterranean

Ingredients

For the Salad:

• 2 (6-ounce) skinless, boneless chicken breasts
• 1/8 teaspoon kosher salt
• 1 teaspoon olive oil
• 4 cups chicken broth, DIVIDED
• 1 cup pearl barley, uncooked
• 2 cups cucumbers, seeded and cubed
• 1 cup grape tomatoes, halved
• 1/2 cup yellow bell pepper, cubed
• 1/3 cup reduced-fat feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and chopped

For the Dressing:

• 3 tablespoons light extra virgin olive oil
• 1 teaspoon lemon rind, grated
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh basil, minced
• 1 teaspoon fresh thyme, minced
• 1 teaspoon red wine vinegar
• 1/2 teaspoon kosher salt
• 3 garlic cloves, minced

Equipment Needed

• Nonstick skillet
• Large saucepan
• Large bowl
• Whisk

Instructions

1. Begin by preparing the chicken. Sprinkle the chicken breasts with the 1/8 teaspoon of kosher salt.

2. Heat 1 teaspoon of olive oil in a nonstick skillet over medium-high heat.

3. Add the chicken to the skillet and cook for 2 minutes on each side, or until browned. The goal here is to develop a nice sear, which adds flavor to the final salad.

4. Pour in 1 cup of chicken broth, then cover the skillet, reduce the heat to low, and simmer for 10 minutes, or until the chicken is cooked through. You can check for doneness by inserting a meat thermometer into the thickest part of the breast; it should register 165°F (74°C).

5. Remove the chicken from the skillet and allow it to cool slightly. Once cool enough to handle, shred the chicken using two forks. Don’t discard the remaining broth in the pan.

6. Now, discard the leftover chicken broth from the pan.

7. In a large saucepan, bring the remaining 3 cups of chicken broth to a boil.

8. Add the 1 cup of uncooked pearl barley to the boiling broth.

9. Cover the saucepan, reduce the heat to low, and simmer for 35 minutes, or until the liquid is absorbed and the barley is tender. Be sure to check occasionally to ensure the barley isn’t sticking to the bottom of the pan.

10. Once cooked, fluff the barley with a fork to separate the grains and allow it to cool completely.

11. In a large bowl, combine the shredded chicken, cooled barley, cubed cucumbers, halved grape tomatoes, cubed yellow bell pepper, crumbled feta cheese, and chopped Kalamata olives.

12. Now, prepare the dressing. In a separate small bowl, combine the 3 tablespoons of light extra virgin olive oil, grated lemon rind, fresh lemon juice, minced fresh basil, minced fresh thyme, red wine vinegar, 1/2 teaspoon of kosher salt, and minced garlic cloves. Whisk all the ingredients together until well combined.

13. Pour the dressing over the barley mixture in the large bowl.

14. Gently toss everything together to ensure the salad is evenly coated with the dressing.

15. Cover the bowl and chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together. Chilling it longer, even overnight, will enhance the taste even more.

Expert Tips & Tricks

• Boost the flavor: For a richer flavor, toast the pearl barley in a dry skillet over medium heat for a few minutes before cooking it in the broth. This will add a nutty dimension to the salad.
• Herb variations: Feel free to experiment with other fresh herbs, such as oregano, mint, or parsley, in the dressing. Each herb will impart a unique flavor profile.
• Make it ahead: This salad is perfect for making ahead of time. Prepare the chicken, barley, and dressing separately, and store them in the refrigerator. Combine everything just before serving for the freshest taste.
• Fixing a dry salad: If the salad seems a bit dry after chilling, simply add a tablespoon or two of olive oil or lemon juice to moisten it up.

Serving & Storage Suggestions

Serve the Greek Chicken and Barley Salad chilled. Garnish with a sprig of fresh basil or a sprinkle of feta cheese for a pop of color. This salad makes a fantastic light lunch, a vibrant side dish, or even a complete meal.

Store leftover salad in an airtight container in the refrigerator for up to 3 days. The barley may absorb some of the dressing over time, so you might want to add a little extra olive oil or lemon juice before serving. While freezing isn’t recommended due to the texture of the vegetables and barley, the salad keeps well in the refrigerator.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	223.2 kcal	N/A
Calories from Fat	N/A	N/A
Total Fat	8.3 g	12%
Saturated Fat	1.4 g	6%
Cholesterol	28.6 mg	9%
Sodium	596.5 mg	24%
Total Carbohydrate	22.5 g	7%
Dietary Fiber	4.5 g	17%
Sugars	1.6 g	N/A
Protein	14.9 g	29%

Variations & Substitutions

• Vegetarian option: Replace the chicken with grilled halloumi cheese or chickpeas for a vegetarian version.
• Gluten-free: Substitute the pearl barley with quinoa or brown rice for a gluten-free option.
• Add vegetables: Feel free to add other vegetables, such as artichoke hearts, sun-dried tomatoes, or roasted red peppers, for added flavor and nutrition.
• Dressing variations: Experiment with different vinegars, such as balsamic vinegar or white wine vinegar, to create a unique dressing.

FAQs (Frequently Asked Questions)

Q: Can I use a different type of barley?
A: Yes, you can use hulled barley instead of pearl barley. Hulled barley is more nutritious but requires a longer cooking time.

Q: Can I make this salad vegan?
A: Absolutely! Simply omit the feta cheese or substitute it with a plant-based feta alternative and replace the chicken with chickpeas or grilled vegetables.

Q: How long will this salad last in the refrigerator?
A: This salad will last for up to 3 days in an airtight container in the refrigerator. The barley may absorb some of the dressing over time, so you might want to add a little extra olive oil or lemon juice before serving.

Q: Can I add other herbs to the dressing?
A: Definitely! Feel free to experiment with other fresh herbs, such as oregano, mint, or parsley, to create a unique flavor profile.

Q: Can I use dried herbs instead of fresh herbs?
A: While fresh herbs are preferred for their vibrant flavor, you can use dried herbs if necessary. Use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs.

Final Thoughts

This Greek Chicken and Barley Salad is more than just a recipe; it’s a culinary journey to the sun-kissed shores of the Mediterranean. Its vibrant flavors, simple ingredients, and refreshing qualities make it a perfect dish for any occasion. So, gather your ingredients, embrace the spirit of Greek cooking, and create your own version of this delightful salad. I encourage you to experiment with different herbs, vegetables, and variations to find your perfect combination. And don’t forget to share your creations and feedback – I’m always eager to hear about your culinary adventures! Pair this salad with a crisp glass of Greek white wine for the ultimate Mediterranean experience.