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lunch
Mediterranean Chicken and Barley Bowl
PregnancyMediterraneanEasyServes 245 min
Grilled chicken strips, cooked barley, diced cucumbers, tomatoes, and a dollop of pasteurized Greek yogurt.
During the second-trimester glucose-screening window, steadying blood sugar is key. Complex carbohydrates from barley provide slow-release energy, while lean chicken breast helps blunt any sugar spikes, making this an ideal dense meal. A dollop of pasteurized Greek yogurt adds a boost of calcium, which is crucial right now as the baby's bones harden and their lungs begin making surfactant.
View Nutrition Facts
One serving≈450 kcal · 39 g protein
Calories450 kcal
Protein39 g
Carbs50 g · 7.2g sugar
Fat11 g · 2g sat
Fiber10 g
Sodium667 mg
Folate44 mcg DFE
Iron2.7 mg
Calcium146 mg
Choline121 mg
Iodine82 mcg
Vitamin D5.6 IU
Vitamin B120.8 mcg
DHA + EPA16 mg
Zinc3.1 mg
from its ingredients
Ingredients
½ cup dry barley
8 oz chicken breast, cut into strips
1 whole cucumber, diced
1 cup cherry tomatoes, halved
½ cup plain Greek yogurt
½ lemon, juiced
1 garlic clove, minced
1 tbsp olive oil
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
Method
- 1Boil water in a small pot and cook the barley according to package instructions (about 25-30 minutes). Drain and set aside.
- 2Toss the chicken breast strips with olive oil, dried oregano, salt, and black pepper.
- 3Heat a skillet over medium heat and cook the chicken strips for 6-8 minutes, turning occasionally, until thoroughly cooked (165°F internal temperature).
- 4In a small bowl, mix the Greek yogurt with the lemon juice and minced garlic to create a quick sauce.
- 5Divide the cooked barley, chicken strips, diced cucumber, and cherry tomatoes between two bowls. Top with a dollop of the lemon-garlic yogurt.
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