Weekly Winner:  A Clean Start to the New Year with some Nutty Chicken

It has taken me a while, but I finally think I have figured out the Food God’s evil, master plan.  It makes you crave – then gorge on – all of that excessive, sugar-laden, rich, gooey, nostalgic food over the holidays simply so that come New Year’s, you actually crave healthy, clean meals. And it works…..every time.

Last night was the first night we either weren’t traveling, entertaining house guests, eating out with friends, or simply trying to clear out the fridge of the holiday dregs that still lingered..tempting us.  We needed a clean break, literally and figuratively from all the crap we’d been eating (and loving, I might add).  The problem is, after such a gluttonous long week, bland boring “diet food” would not cut it.  I wanted something healthy-tasting but with loads of flavor. Something that felt hearty yet wouldn’t weigh me down.  My “dinner in shining armor” arrived in the form of Pistachio-Crusted Chicken with Warm Barley Salad.  Since hubby prefers farro to barley (and yes, I take full credit and much pride in that fact!), I made that swap.  The dish is amazing.  Perhaps the best testament is that even though its insanely healthy, I’ll gladly make and eat this dish anytime — not just when trying to cut back and clean up my act.  The recipe comes from Eating Well and is a wonderful mix of flavors, textures and all-around wholesome yumminess.

Pistachio-Crusted Chicken with Warm Barley Farro Salad

Serves 4

Ingredients:

Olive oil or canola oil cooking spray

2 cups water plus 1 Tbsp, divided

1/2 cup quick barley (or pearled farro)

1 cup salted shelled pistachios, divided

1/2 cup panko breadcrumbs

1 tsp orange zest

1/2 tsp garlic powder

1 large egg white

2 8-oz boneless, skinless chicken breasts, trimmed and cut in half crosswise

1/2 tsp salt, divided

2 Tbsp extra virgin olive oil

1 cup cherry tomatoes, halved

1 Tbsp white-wine vinegar

1 cup chopped fresh parsley

Procedure

  1. Preheat oven to 450F.  Coat a wire rack with cooking spray and place on a foil-lined baking sheet.
  2. Bring 2 cups water and barley or farro to a boil in a small saucepan.  Reduce heat and simmer until tender, 10-12 minutes.  Set aside.
  3. Meanwhile, pulse 3/4 cup pistachios, breadcrumbs, orange zest and garlic powder in a food processor until the pistachios are coarsely chopped.  Transfer to a shallow dish.  Whisk egg white and the remaining 1 Tbsp water in another shallow dish.
  4. Place chicken between 2 pieces of plastic wrap.  Pound with the smooth side of a meat mallet to an even 1/2-inch thickness.  Sprinkle the chicken with 1/4 tsp salt, coat with the egg mixture and dredge in the pistachio mixture, patting to adhere.  Place on the prepared rack.  Coat both sides of the chicken with cooking spray.
  5. Bake the chicken until and instant-read thermometer inserted in the thickest part registers 165F, about 15 minutes.
  6. Heat oil in a large skillet over medium heat.  Add tomatoes and vinegar.  Cook until the tomatoes just start to collapse, about 1 minute.  Remove from heat.
  7. Drain barley or farro, if necessary, and stir into the tomatoes along with the remaining 1/4 cup pistachios, 1/4 teaspoon salt and parsley.  Serve with the chicken.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: