- 2 cups water
- 1 cup quick-cooking barley
- 1-pound boneless skinless chicken breasts, cubed
- 3 teaspoons olive oil, divided
- 1 medium onion, chopped
- 2 medium zucchinis, chopped
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Dash crushed red pepper flakes
- 2 plum tomatoes, chopped
- 1/2 cup pitted Greek olives, chopped
- 1 tablespoon minced fresh parsley
- In a small saucepan, bring water to a boil. Stir in barley. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender. Remove from the heat; let stand for 5 minutes.
- Meanwhile, in a large skillet or wok, stir-fry chicken in 2 teaspoons oil until no longer pink. Remove and keep warm.
- Stir-fry onion in remaining oil for 3 minutes. Add the zucchini, garlic, oregano, basil, salt, pepper and pepper flakes; stir-fry 2-4 minutes longer or until vegetables are crisp-tender. Add the chicken, tomatoes, olives and parsley. Serve with barley.
The Mediterranean diet centered around fruits, vegetables, olive oil, nuts, legumes, and whole grains, is good for everything from your brain to your bones. Learn the benefits of the Mediterranean diet—and how to use it to prevent cognitive decline, heart disease, depression, and even cancer. A Mediterranean-style eating plan focuses on this small group of staple foods:
- Healthy fats (especially olive oil)
- Nuts and seeds
- Unrefined whole grains