If you’re looking for a summer meal that’s light, healthy, and full of flavor, this Citrus Herb Marinated Grilled Chicken with Barley and Roasted Beet Salad is a perfect choice. This dish combines lean protein from grilled chicken, whole grains from barley, and the natural sweetness and antioxidants of roasted beets—all tied together with a zesty citrus marinade. It’s ideal for a weekend meal or a weekday dinner that leaves you feeling energized, not stuffed.
What is Citrus Herb Marinated Grilled Chicken with Barley and Roasted Beet Salad?
This colorful meal is a mix of Mediterranean-inspired ingredients. The chicken is marinated in a blend of citrus juices and fresh herbs like rosemary and thyme. It’s then grilled to add a smoky flavor that pairs perfectly with the earthiness of a roasted beet and pearl barley salad. The salad is tossed in a light vinaigrette and optionally garnished with goat cheese or crumbled feta for a creamy touch.
Health Benefits and Precautions
This dish offers plenty of health benefits. Grilled chicken is a great source of lean protein, which helps build muscle and keeps you full longer. The citrus juice not only adds flavor but also supplies vitamin C, an essential nutrient that helps with immune health and iron absorption.
Barley is a whole grain rich in fiber, especially beta-glucan, which can help lower cholesterol and support digestive health. Roasted beets provide antioxidants like betalains, which have anti-inflammatory properties, and folate, a B vitamin important for cell growth.
Precautions include making sure to grill chicken thoroughly to an internal temperature of 165°F to avoid foodborne illness. If you’re sensitive to gluten, double-check that you’re using certified gluten-free barley or substitute with quinoa. People prone to kidney stones should eat beets in moderation due to their high oxalate content.
Recipe: Citrus Herb Marinated Grilled Chicken with Barley and Roasted Beet Salad
Ingredients
For the Chicken Marinade:
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme leaves
- Juice of 1 lemon
- Juice of 1 orange
- 2 garlic cloves, minced
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
For the Barley and Roasted Beet Salad:
- 1 cup pearl barley
- 2 large beets, peeled and cubed
- 1 tablespoon olive oil
- Salt and pepper to taste
- 2 cups mixed greens or arugula
- ¼ cup crumbled goat cheese or feta (optional)
For the Citrus Vinaigrette:
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- 1 teaspoon honey or maple syrup
- ½ teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
1. Marinate the Chicken:
In a bowl, whisk together olive oil, lemon juice, orange juice, rosemary, thyme, garlic, salt, and pepper. Place the chicken breasts in a zip-top bag or shallow dish and pour the marinade over them. Seal and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
2. Cook the Barley:
Rinse the barley under cold water. In a pot, bring 3 cups of water to a boil. Add the barley and a pinch of salt. Reduce the heat, cover, and simmer for 25-30 minutes or until tender. Drain any excess water and let it cool.
3. Roast the Beets:
Preheat your oven to 400°F (200°C). Toss the cubed beets with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, stirring halfway through, until tender and lightly caramelized.
4. Grill the Chicken:
Preheat a grill or grill pan over medium-high heat. Remove the chicken from the marinade and grill for about 6-7 minutes on each side, or until fully cooked and grill marks form. Let the chicken rest for 5 minutes before slicing.
5. Prepare the Salad:
In a large bowl, combine the cooked barley, roasted beets, and mixed greens. In a small bowl, whisk together all vinaigrette ingredients. Pour over the salad and toss gently to combine. Top with goat cheese or feta if using.
6. Assemble and Serve:
Slice the grilled chicken and arrange it on top of the salad. Serve warm or chilled for a refreshing and nourishing meal.
Conclusion
This Citrus Herb Marinated Grilled Chicken with Barley and Roasted Beet Salad is a delicious way to enjoy healthy whole foods this summer. With its balance of lean protein, fiber-rich grains, and antioxidant-packed vegetables, it not only tastes amazing but also supports good nutrition. Try it for your next lunch or dinner—it might just become a seasonal favorite!
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