Here’s a vibrant salad that’s full of flavour. The colourful, crunchy coleslaw is a tasty base for this tender chicken salad. With the addition of pearl barley and edamame, this awesome salad is packed with protein and healthy fibre to give kids big and small the energy they need for the day ahead.
Let’s get cooking.
- 3/4 cup (150g) pearl barley
- 2 chicken breast fillets
- 1 tbsp extra virgin olive oil
- 1 tbsp soy sauce
- 1⁄2 tsp sesame oil
- 1⁄2 cup (75g) frozen shelled edamame
- 250g coleslaw salad mix
- 1⁄3 cup coriander leaves
- 2 tsp sesame seeds, toasted
- SESAME DRESSING
- 1⁄4 cup (60ml) rice wine vinegar
- 2 tbsp extra virgin olive oil
- 2 tsp soy sauce
- 1⁄2 tsp sesame oil
- 2 tsp finely grated fresh ginger
- 1 clove garlic, crushed
STEP ONE: Place barley and 21⁄4 cups (560ml) water in a medium saucepan; bring to the boil. Reduce heat to low; cook, covered, for 35 minutes or until tender. Drain; transfer to a large bowl.
STEP TWO: Meanwhile, preheat oven to 240°C/220°C fan-forced. Line an oven tray with baking paper.
STEP THREE: Place chicken, olive oil, soy sauce and sesame oil
in a large bowl, then season with pepper; toss to coat. Place chicken and marinade on a lined oven tray; roast for 15 minutes or until cooked through. Transfer to a plate; cover loosely with foil. Stand for 5 minutes; slice thinly.
STEP FOUR: Meanwhile, cook edamame in a saucepan of boiling water for 1 minute or until just tender. Drain, then cool in a bowl of cold water; drain again.
STEP FIVE: Make sesame dressing.
STEP SIX: Add coleslaw mix, coriander, dressing and any tray juices to barley; stir to mix.
STEP SEVEN: Top barley salad with chicken; scatter with sesame seeds. Season to taste.
SESAME DRESSING: Combine ingredients in a small bowl; season with pepper.
The recipe can be prepared to the end of step 5 up to 3 days in advance; refrigerate the barley, chicken, edamame and dressing in separate airtight containers. Continue from step 6 the night before or in the morning.
Pack the dressed salad in airtight containers.
Transport in cooler bags. Refrigerate until ready to serve.
Recipes extracted from:
The Australian Women’s Weekly
LUNCH BOX book
(Bauer Books, $24.99)
Available where all good books
are sold and AWW Cook Books
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