Grilled Chicken and Wheat-Berry Salad
- 4 cups water
- 1 cup hard winter wheat berries, rinsed and drained
- 1 bay leaf
- 2 cups baby spinach leaves, divided
- 1 cup green apple, peeled and cut into julienne strips
- 1/2 cup diced red bell pepper
- 3 tablespoons
- 2 teaspoons Dijon mustard
- 4 (4-ounce) skinless, boneless chicken breasts
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray
- 1/4 cup chopped green onion
Combine first 3 ingredients in a saucepan over medium-high heat. Bring mixture to a simmer; cover and cook for 2 hours, 15 minutes or until wheat berries are almost tender. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves. Add chopped spinach, apple, bell pepper, dressing, and mustard to the wheat berries, and toss well.
Sprinkle chicken with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.
Divide remaining spinach evenly among 4 plates. Place 1/2 cup wheat-berry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.
Although they require little tending, the wheat berries do require a long cooking time. You may want to boil them on the weekend or the night before.
- Yield: serves 16
|Calories per serving:||332|
|Caloriesfromfat per serving:||31%|
|Fat per serving:||12g|
|Saturated fat per serving:||2g|
|Monounsaturated fat per serving:||6.7g|
|Polyunsaturated fat per serving:||1.4g|
|Protein per serving:||29g|
|Carbohydrate per serving:||30.1g|
|Fiber per serving:||3g|
|Cholesterol per serving:||63mg|
|Iron per serving:||4mg|
|Sodium per serving:||792mg|
|Calcium per serving:||113mg|