Roast Chicken, Barley Pilaf and Cucumber -Beet Salad

1 tsp. Lemon zest
1 tsp. Fresh Rosemary,  chopped
1 tsp. Fresh Thyme, chopped
1/2 tea. + Salt
1/4 tea. Pepper
1 cut-up Chicken  (about 3 lbs.)
1 Tab. Olive oil
3/4 cup shredded Carrot, coarsely chopped
1 large rib Celery, diced  (3/4 cup)
2 med. Shallots, peeled and diced
2 cups Chicken or Vegetable broth
1 cup (quick -cook) Barley
1 Cucumber,  peeled and cut into 1-inch wedges
8 oz. Beets, quartered
1/3 cup plain Greek yogurt
2 Tab. Lemon Juice
1/2 tea. Sugar

Heat oven 425F. In a small bowl, combine lemon zest,  Rosemary, Thyme, salt and pepper. Tuck under the skin of the chicken. Place chicken on a  baking sheet.  Roast for 30 minutes.
Meanwhile, heat oil in a medium lidded saucepan and cook carrots and celery for 5 minutes. Add broth,  increase heat to high and bring to a boil. Stir in Barley and a pinch of salt. Cover,  reduce heat and simmer 12-14 minutes.  Let stand 5 minutes;  drain if needed.
Assemble salad and make dressing by combining cucumber and beets in a bowl. Whisk yogurt,  lemon juice,  sugar and a pinch of salt and pepper in a medium bowl.
Serve chicken with Barley Pilaf and beet salad. Drizzle salad with dressing just before serving.

Serving: 1/4 of recipe
493 calories
14 g Fat
49g Protein
41g Carbs
7g Fiber

Source : Family Circle,  Oct. 2015

No comments:

Post a Comment