Grilled chicken barley bowl

This easy mix of grains, vegetables and protein makes for a wonderful lunch or dinner
Sliced grilled chicken on barley, arugula, sweet potatoes and red peppers
4 servings / 30 min

Prep 20 min / Cook 10 min

  • 1/2 cup (125 mL) pearl or pot barley
  • 2 cups (500 mL) baby arugula
  • 4 carrots, sliced lengthwise
  • 2 red peppers, quartered
  • 2 boneless, skinless chicken breasts (about 1 lb/454 g)
  • 2 tsp (10 mL) canola oil, divided
  • 1 tsp chili powder
  • 2 tsp (10 mL) balsamic vinegar
  1. In a small saucepan, cover barley with water; bring to a boil. Reduce heat and simmer for about 20 minutes or until barley is tender but still chewy. Drain well and toss with arugula; set aside.
  2. Spray carrots and peppers with cooking spray; set aside.

  3. Toss chicken breasts with 1 tsp (5 mL) of the oil and chili powder to coat.
  4. Heat grill to medium high heat and grill carrots, peppers and chicken breasts for about 7 for the vegetables and about 12 minutes for the chicken. Turn occasionally until vegetables are tender and chicken is no longer pink inside. Remove to cutting board.
  5. Slice carrots and peppers; toss with remaining oil and vinegar. Divide barley mixture among 4 bowls and top with vegetables.
  6. Slice chicken and place over top to serve.
Nutritional info per serving (1 of 4) 
  • Calories 280
  • Protein 26 g 
  • Total fat 6 g 
    Saturated fat 1 g 
    Cholesterol 60 mg 
  • Carbohydrates 33 g 
    Fibre 5 g 
    Sugars 7 g 
    Added sugars 0 g 
  • Sodium 120 mg 
  • Potassium 700 mg 


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