Mediterranean Freekeh Salad
The ancient grain, freekeh has a subtle smokey flavor and a chewy texture which is a perfect combination in this Mediterranean freekeh salad. We have added all the favors and tastes of the Mediterranean with a creamy Italian dressing that brings it all together in this easy one-bowl meal.
Servings: 4 servings
Ingredients
For the Freekeh
- 1 cup cracked Freekeh
- 2 cups water
- 1/2 teaspoon salt
For the Salad:
- 1 pound chicken breasts, skinless and boneless four 4 oz breasts
- Italian seasonings
- Salt/Pepper
- 2 cups fresh basil spinach or similar greens
- 2 small zucchini diced
- 1 can 14 oz. artichoke hearts in water, quartered
- 1 cup sliced kalamata olives
- 1 cup sun dried tomatoes oil drained off
- 1/2 cup roasted pine nuts
For the Creamy Italian Dressing:
- 1/2 cup mayonnaise
- 1/2 cup buttermilk
- 1/4 cup olive oil
- 1/4 cup white wine vinegar
- 1 teaspoon dried dill
- 2 teaspoons fresh oregano minced
- 2 teaspoons fresh parsley minced
- 1 clove garlic minced
- salt and pepper to taste
Instructions
- Preheat the oven to 400°F. Coat an oven-proof dish with cooking oil spray
For the Freekeh:
- Bring 2 cups of water and 1/2 teaspoon salt to a boil. Add the freekeh, reduce the heat to medium-low, cover and simmer for 20 minutes until the liquid is absorbed. Remove from heat and let stand for 5 minutes. Set aside or refrigerate until ready to use.
For the Chicken - while the freekeh is cooking:
- Season the chicken breasts and place them in the prepared dish, transfer to the middle rack of the preheated oven and roast until the temperature reaches 165°F, and they are no longer pink. Transfer to a cutting board and allow to cool, then slice into bite-size pieces.
For the Creamy Italian Dressing:
- In a small dish whisk together the mayonnaise, buttermilk, olive oil, vinegar, dill, oregano, parsley, and garlic. Season with salt and pepper, to taste. Makes about 1 1/2 cups dressing.
To assemble the salads:
- In 4 salad bowls/plates divide equally, the cooled freekeh, basil, zucchini, artichoke hearts, olives, tomatoes and pine nuts. Place the chicken pieces in the center of each bowl and add a tablespoon of the dressing to each salad.
Notes
- Nutrition for Creamy Italian Dressing, 1 tablespoon: Cals. 82, Fat 8.82, Sodium 47,Sugar 0.4, Fiber 0, Protein 0,32
Nutrition
Serving: 1 | Calories: 334kcal | Carbohydrates: 18g | Protein: 31g | Fat: 19g | Sodium: 776mg | Fiber: 8g | Sugar: 1g
