Chicken, Chickpea, and Barley Bake

A hearty, high-protein bake featuring tender chicken, fiber-rich chickpeas and barley, and flavorful Italian spices, creating a wholesome and satisfying one-pot meal.

• Prep: 20 min
• Cook: 45 min
• Total: 1 hr 5 min
• Servings: 6
• Cuisine: Italian
• Difficulty: Easy
• Cost: $2.25/serving

Dietary

• High-Fiber
• High-Protein
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free

Tags

• one-pot
• bake
• healthy
• comfort food
• savory
• classic

Ingredients

• 1.5 pound chicken breast (boneless, skinless)
• 1 can chickpeas (rinsed and drained)
• 1 cup quick-cooking barley
• 1 can diced tomatoes (undrained)
• 1.5 cup chicken broth
• 1 yellow onion (medium, diced)
• 3 clove garlic (minced)
• 2 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.75 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley (chopped)

Instructions

1. Preheat oven to 375°F (190°C).
2. In a 9x13 inch baking dish, combine the rinsed and drained chickpeas, quick-cooking barley, undrained diced tomatoes, and chicken broth. Stir well.
3. In a large bowl, toss the chicken breast with olive oil, diced yellow onion, minced garlic, dried oregano, dried basil, salt, and black pepper until well coated.
4. Arrange the seasoned chicken breast evenly over the barley and chickpea mixture in the baking dish. Cover with foil.
5. Bake for 30 minutes, then remove the foil and continue baking for another 15 minutes, or until the chicken is cooked through and the barley is tender. If desired, sprinkle with chopped fresh parsley before serving.

Notes

Leftovers store well in the refrigerator for up to 3-4 days. You can also add some fresh spinach during the last 5 minutes of baking for an extra vegetable boost.

Nutrition (per serving)

• Calories: 382
• Protein: 33.5 g
• Carbohydrates: 40.4 g
• Fat: 9.4 g
• Fiber: 6.8 g
• Sodium: 1054 mg
• Saturated Fat: 1.2 g
• Sugar: 6.1 g
• Cholesterol: 80 mg