Zesty, herby pearl barley salad

  • 30min
  • 2
  • 678 kcal
  • Easy
  • Gluten free , Dairy free
  • Soy

Per 300 g contains

678 kcal 2836 kj
33%
18.5 g
26%
2.4 g
12%
10.1 g
11%
1.1 g
18%

of an adult's recommended intake.
Typical energy values per 100g: 945kj/226kcal

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Authored by
Reviewed by Gemma Grange

This simple-to-make, adaptable and robust grain salad is an exciting alternative to boring old sandwiches for a packed lunch.

Along with oats, pearl barley is rich in beta glucans, which bind to cholesterol in the gut and help prevent it being absorbed. Heart UK recommends we eat 3 g of beta glucans a day to help lower cholesterol.

You can mix and match the ingredients of the salad to suit your taste buds and contents of your fridge. It's ideal for adding any leftovers to, or you can substitute salmon or tofu for the chicken if you prefer.

Ingredients

For the grains
  • Pearl barley, cooked to packet instructions
    100g
For the dressing
  • Olive oil
    1 tbsp
  • Soy sauce
    1½ tbsp
    Soy
  • Lemon, juice and zest
    ½
  • Salt and pepper
    5g
For the salad
  • Small onion, finely chopped
    1
  • Cherry tomatoes
    10
  • Fresh herbs, finely chopped
    1 tbsp
  • Cooked chicken breast, cubed
    100g
  • Rocket
    50g
Show all

Nutritional Information

Typical Valuesper 100gper 300g serving
Energy
226 kcal
945 kj
678 kcal
2836 kj
Fat
of which saturates
6.1 g
0.8 g
18.5 g
2.4 g
Carbohydrate
of which sugars
32.3 g
3.3 g
96.7 g
10.1 g
Fibre6.9 g
20.9 g
Protein11.9 g
35.9 g
Salt0.3 g
1.1 g

i have an apple watch. my normal HR IS USUALLY 60-80. but my apple watch graph shows my this; example;12:30-Hr 7312:35 Hr 7012:40-Hr 801:00-hr- 781:10-hr-701:20 HR- 801:30-hr 471:36-hr-741:47-hr-80...

katie90x
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