Crispy Chicken with Herb and Wheat Berry Salad

Crispy Chicken with Herb and Wheat Berry Salad IMAGE Author: Canadian Living Credits: Crispy Chicken with Herb and Wheat Berry Salad IMAGE

Browning the chicken on the stovetop before finishing it in the oven makes the skin extra crispy. You can substitute the wheat berries with the same amount of barley, spelt berries or brown rice.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: April 2016

Ingredients

Crispy Chicken:
  • 675 g bone-in skin-on chicken thighs
  • 675 g bone-in skin-on chicken drumsticks
  • 1/2 teaspoon ground sumac
  • 1/4 teaspoon each salt and pepper
  • 1 teaspoon olive oil
Herb and Wheat Berry Salad:
  • 3/4 cups wheat berries rinsed
  • 1 cup chopped fresh cilantro
  • 1/2 cup each chopped fresh parsley and fresh mint
  • 3 green onions chopped
  • 2 plum tomatoes seeded and chopped
  • 1 cup chopped English cucumber
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon grated lemon zest
  • 3 tablespoons lemon juice
  • 1/2 teaspoon ground sumac
  • 1/4 teaspoon each salt and pepper

Method

Herb and Wheat Berry Salad: In large saucepan of boiling water, cook wheat berries according to package instructions. Drain and rinse with cold water until cool; drain again.

In large bowl, combine wheat berries, cilantro, parsley, mint, green onions, tomatoes and cucumber. Whisk together oil, lemon zest, lemon juice, sumac, salt and pepper; drizzle over salad. Toss to coat.

Crispy Chicken:
While wheat berries are cooking, sprinkle chicken all over with sumac, salt and pepper. In large ovenproof skillet, heat oil over medium-high heat; cook chicken, turning once, until golden, about 8 minutes. Remove to plate, skin side up. Drain fat from pan.

Return chicken to pan, skin side up. Roast in 400°F (200°C) oven until juices run clear when chicken is pierced, about 18 minutes. Serve with salad.

Nutritional facts per serving: about

  • Fibre 3 g
  • Sodium 327 mg
  • Sugars 3 g
  • Protein 32 g
  • Calories 474.0
  • Total fat 30 g
  • Potassium 536 mg
  • Cholesterol 116 mg
  • Saturated fat 7 g
  • Total carbohydrate 19 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 17.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 15.0
  • Vitamin C 27.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Crispy Chicken with Herb and Wheat Berry Salad

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