Lunch / Dinner
Barley & Chicken Bowls with Pickled Red Onions, Roasted Vegetables, and Kefir Ranch Dressing
Bowls are all the rage right now — probably because it's an all-in-one meal. This healthy bowl starts with a base of barley. To add color and crunch, top with roasted veggies, pickled onions, and chicken, then drizzle with an herby kefir dressing. Not only is it beautiful to look at, it's incredibly satisfying too.
Prebiotics, such as barley and Jerusalem artichokes, are foods that ‘fertilize’ our existing gut bacteria and encourage the development of a diverse community of microbes. These foods are complex carbohydrates (fiber-rich), such as whole grains and vegetables, that provide numerous health benefits and aid in the prevention and treatment of certain types of diseases.
FOR THE BARLEY, COOK:
FOR THE PICKLED ONIONS, WHISK:
FOR THE VEGETABLES, TOSS:
FOR THE DRESSING, WHISK:
FOR THE BOWLS, DIVIDE:
Preheat oven to 400°. Line 2 baking sheets with parchment.
For the barley, cook barley according to package directions.
For the pickled onions, whisk sugar and salt into vinegar until dissolved. Toss in onions; let pickle at least 15 minutes.
For the vegetables, toss carrots and Jerusalem artichokes with 2 Tbsp. oil, season with salt and pepper, then spread into a single layer on a prepared baking sheet, and roast until fork-tender, 20 minutes. Toss broccolini with remaining 1 Tbsp. oil, season with salt and pepper, then spread into a single layer on second prepared baking sheet; roast 10–12 minutes.
For the dressing, whisk together kefir, chives, Dijon, Beau Monde seasoning, garlic, vinegar, dill, and celery seeds; season with pepper.
For the bowls, divide barley, chicken, vegetables, and pickled onions among 4 bowls; serve with dressing.
% Daily Value*
Total Fat 21g 32%
Cholesterol 80mg 26%
Sodium 979mg 40%
Carbs 68g 22%
*Percent Daily Values are based on a 2,000 calorie diet.