Mediterranean Chicken and Wheat Berry Salad

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This main dish salad has meat and grains to keep you fueled with plenty of fiber and protein, while keeping calories under 300 per serving! Cooking wheat berries in the slow cooker keeps the recipe hands-off for an easy healthy meal idea.

Mediterranean Chicken and Wheat Berry Salad
Photo: Jason Donnelly
Prep Time:
20 mins
Slow Cook Time:
7 hrs 30 mins
Chill Time:
4 hrs
Total Time:
11 hrs 50 mins
Servings:
8
Yield:
about 4 1/2 cups

Ingredients

  • 3 cup reduced-sodium chicken broth

  • 1 14.5 ounce can no-salt-added fire-roasted diced tomatoes, undrained

  • 1 ½ cup wheat berries

  • ¾ cup chopped cucumber

  • ½ cup chopped fresh Italian parsley

  • ¼ cup thinly sliced green onions

  • 1 tablespoon chopped fresh mint

  • ¼ cup lemon juice

  • 2 tablespoon olive oil

  • ½ teaspoon ground cumin

  • ¼ teaspoon garlic salt

  • 1 pound chopped cooked chicken or shrimp

  • ¼ cup crumbled goat cheese (chèvre) (1 oz.)

Directions

  1. In a 4- to 5-qt. slow cooker combine broth, tomatoes, and wheat berries. Cover and cook on low 7 1/2 to 8 hours or until wheat berries are tender.

  2. Using a slotted spoon, transfer tomatoes and wheat berries to a large bowl; cool. Stir in cucumber, parsley, green onions, and mint.

  3. For dressing, in a screw-top jar combine lemon juice, oil, cumin, and garlic salt. Cover and shake well. Pour dressing over wheat berry mixture; toss to coat. Top with chicken. Cover and chill 4 to 24 hours. Before serving, sprinkle with cheese.

Pressure Cooker Instructions

In a 6-qt. multifunction electric or stove-top pressure cooker combine broth, tomatoes, and wheat berries. Lock lid in place. Set electric cooker on high pressure to cook 35 minutes. For stove-top cooker, bring up to pressure over medium-high heat; reduce heat enough to maintain steady (but not excessive) pressure. Cook 35 minutes. Remove from heat. For both models, let stand 15 minutes to release pressure naturally. Release any remaining pressure. Open lid carefully. Using a slotted spoon, transfer wheat berry mixture to a large bowl; discard liquid in cooker. Cool to room temperature. Stir in next four ingredients (through mint). Follow the instructions above in step 3 for making the dressing and serving.

Nutrition Facts (per serving)

291 Calories
9g Fat
29g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 291
% Daily Value *
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 52mg 17%
Sodium 312mg 14%
Total Carbohydrate 29g 11%
Total Sugars 2g
Protein 23g
Vitamin C 9.3mg 47%
Calcium 48mg 4%
Iron 2.8mg 16%
Potassium 273mg 6%
Folate, total 17.3mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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