[Recipe] Tender Chicken Breast with Stampkoring or (Pearl Barley) Salad.

recipe

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

Details

Recommended for: Lunch or dinner
Serves:  4 women or 2 men  (see full portion control guide here).

Ingredients

  • Quality Protein
    • 4 skinless, deboned chicken breasts.
  • Vegetables
    • 2 cups baby spinach leaves
    • 4 plum tomatoes/1.5 cups cherry tomatoes
  • Smart Carb
    • 1 cup stampkoring or (pearl barley)
  • Healthy Fat
    • 20ml olive oil
  • Herbs, Spices, Extras
    • Pepper
    • Salt
    • 2 bay leaves
    • 1l water
    • Mixed herbs
    • Spray and Cook
    • A lemon
    • 24 black olives, stoned
    • 1 sweetener/tsp xylitol (optional)

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.

Utensils

  • Sharp knife
  • Cutting board
  • Small pot
  • Small oven tray
  • Big bowl
  • Strainer/colander

Instructions

  • Bring a pot with 1 litre of water to the boil with 1 tsp salt and 2 bay leaves.
  • Heat oven to 180’C. 
  • Spray your oven dish with spray and cook.
  • Season your chicken breasts with salt, pepper, mixed herbs and a squeeze of lemon juice.
  • Prerinse and add your stampkoring or (pearl barley) to your pot of boiling water, cover with a lid and leave to cook.
  • Lay the breasts in the oven dish and place in the centre of the oven to bake for 12 – 15 minutes or until cooked through.
  • Start cutting up your plum tomatoes into cubes and put them in a bowl along with the baby spinach.
  • Cut up your olives.
  • Take your cooked chicken out of the oven and set it aside to cool.
  • In a cup or small bowl, mix together the juice of the lemon with the olive oil, salt, pepper, sweetener (optional) and herbs to make a dressing.
  • Pour the dressing over the tomatoes and spinach and set aside.
  • Check if your stampkoring is cooked, it should be just soft to bite. When it is soft and ready, strain in a colander, rinse with cool water and drain thoroughly.
  • Add your cut up olives, the tomato and spinach to the dressing and stir the salad up to mix all the flavours.

To Serve

  • Simply serve a full cup of the salad with one sliced up chicken breast for a woman OR two cups of salad and two sliced breasts for a man.
  • Garnish with a lemon slice and a sprinkle of micro herbs.

Point of interest: Stampkoring is a whole grain, lightly hulled barley. Pearled barley has been processed a step further and polished (therefore a bit more processed). The pearl barley will cook soft a little faster than the stampkoring.

This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).