Mediterranean Chicory Chicken Sauté with Barley and Roasted Red Pepper Sauce

The Mediterranean Chicory Chicken Sauté with Barley and Roasted Red Pepper Sauce is a wholesome, colorful, and flavorful dinner that’s perfect for the whole family. Built on the principles of the Mediterranean diet, this dish combines lean protein, whole grains, and fresh vegetables. The sautéed chicken is seasoned with classic herbs, paired with nutty barley, and drizzled with a rich roasted red pepper sauce. Bitter chicory balances the sweetness of the peppers, creating a well-rounded meal both in taste and nutrition.

What You’ll Learn in This Recipe

• How to prepare barley and use it as a nutritious base
• How to make a simple roasted red pepper sauce from scratch
• How chicory enhances both the taste and health benefits
• Why this meal fits into a heart-healthy Mediterranean eating plan

Health Benefits and Precautions

This recipe focuses on healthful ingredients that support a balanced diet. Here are its main components and their benefits:

Chicory

Chicory is a leafy vegetable with a slightly bitter flavor. It contains inulin, a type of prebiotic fiber that supports digestive health by encouraging the growth of good gut bacteria. It’s also rich in antioxidants and vitamins A and K. If you are new to chicory, start with a small portion, as its bitter taste can be strong for some and may cause mild digestive discomfort in large amounts.

Barley

Barley is a whole grain that is high in fiber, particularly beta-glucans, which help reduce cholesterol levels and improve heart health. It also has slow-digesting carbohydrates, making it a good choice for supporting stable blood sugar levels. Note that barley contains gluten and isn’t suitable for people with celiac disease or gluten sensitivity.

Chicken

Chicken breast offers lean protein, which is essential for muscle repair and overall body function. Choosing skinless, boneless chicken breast helps reduce saturated fat intake, keeping the dish light and heart-friendly.

Roasted Red Pepper Sauce

This sauce adds bold flavor without extra fat. Red bell peppers are high in vitamin C, antioxidants, and carotenoids like beta-carotene, which support eye and immune health. Blending them with olive oil brings heart-healthy fats into the meal, a cornerstone of the Mediterranean diet.

Ingredients

For the Chicken Sauté

• 1 lb skinless, boneless chicken breasts, cut into bite-sized cubes
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups chopped fresh chicory or dandelion greens
• 1/2 red onion, thinly sliced

For the Barley

• 1 cup pearled barley
• 3 cups water or low-sodium vegetable broth
• 1/4 teaspoon salt

For the Roasted Red Pepper Sauce

• 2 large roasted red bell peppers (jarred or homemade)
• 2 tablespoons olive oil
• 2 cloves garlic
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon smoked paprika

Instructions

Step 1: Cook the Barley

1. Rinse the barley under cool water in a fine mesh strainer.
2. In a medium saucepan, bring 3 cups of water or broth to a boil.
3. Add the barley and 1/4 teaspoon of salt. Reduce heat to low, cover, and simmer for 30-40 minutes until tender and chewy.
4. Drain any excess water and set aside.

Step 2: Make the Roasted Red Pepper Sauce

1. Place the roasted red peppers, olive oil, garlic, lemon juice, salt, and smoked paprika in a blender or food processor.
2. Blend until smooth and creamy. Taste and adjust seasoning as needed. Set aside.

Step 3: Prepare the Chicken and Chicory Sauté

1. In a large sauté pan, heat 1 tablespoon olive oil over medium-high heat.
2. Add the chicken cubes, sprinkle with oregano, garlic powder, salt, and black pepper.
3. Sauté for about 6-8 minutes or until the chicken is cooked through and lightly golden on the outside.
4. Add the sliced red onion and cook for 2 more minutes.
5. Add chopped chicory to the skillet and stir until it begins to wilt, about 1-2 minutes.
6. Remove pan from heat.

Step 4: Assemble the Dish

1. Scoop a bed of cooked barley onto each plate.
2. Top with the chicken and chicory sauté.
3. Drizzle generous spoonfuls of the roasted red pepper sauce over each serving.
4. Garnish with fresh parsley or a squeeze of lemon, if desired.

Serving Suggestions and Storage

This dish pairs wonderfully with a side of sliced cucumbers or a chopped tomato salad with vinegar and herbs. Leftovers can be stored in separate airtight containers in the refrigerator for up to 3 days. Reheat on the stove or microwave until warm.

Conclusion

This Mediterranean Chicory Chicken Sauté with Barley and Roasted Red Pepper Sauce brings together wholesome ingredients that nourish the body while satisfying the appetite. It’s a perfect dinner for busy weekdays or a relaxing weekend meal. Incorporate it into your regular meal plan for a fiber-rich, flavor-forward, and heart-healthy choice that fits beautifully into the Mediterranean way of eating.