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Looking for a heart-healthy, low sodium dinner that’s both satisfying and flavorful? This DASH Diet Chicken with Pistachio Crust & Barley Salad checks all the boxes. Packed with protein, fiber, and heart-healthy fats, this meal is designed to support lower blood pressure without sacrificing taste.
Whether you’re following the DASH (Dietary Approaches to Stop Hypertension) diet or just want a clean, nutritious weeknight dinner, this recipe is a must-try. It’s a balanced plate featuring lean protein, whole grains, healthy fats, and fresh herbs—all with only 514mg of sodium per serving.
Why This Recipe Is Great for Blood Pressure
- Low in sodium – only 514mg per serving, under the daily DASH target
- High in fiber – 9g per serving from whole grains and veggies
- Rich in potassium and magnesium – key minerals for heart health
- Packed with healthy fats – pistachios and olive oil support cholesterol balance
- Anti-inflammatory ingredients – garlic, parsley, tomatoes, and EVOO
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
DASH Diet Chicken with Pistachio Crust & Barley Salad Recipe
Prep Time: 30 minutes
Total Time: 30 minutes
Serves: 4 servings
Ingredients
2 cups water + 1 tablespoon (divided)
1 cup quick barley
1 cup salted shelled pistachios, divided (see low sodium tip below)
½ cup whole-wheat panko breadcrumbs
1 tsp orange zest
½ tsp garlic powder
1 large egg white
2 (8 oz) boneless, skinless chicken breasts, halved crosswise
½ tsp salt, divided (or use less if preferred)
2 tbsp extra-virgin olive oil
1 cup cherry tomatoes, halved
1 tbsp white wine vinegar
1 cup chopped fresh parsley
Cooking spray (olive oil or canola)
Instructions
- Cook the Barley: In a small saucepan, bring 2 cups of water to a boil. Add the quick barley, cover, and simmer for 10–12 minutes or until tender. Set aside.
- Make the Pistachio Coating: Pulse ¾ cup pistachios, whole-wheat panko, orange zest, and garlic powder in a food processor until coarsely chopped. Transfer to a shallow dish.
- Prep the Chicken: Place chicken between plastic wrap and pound to ½-inch thickness. Season with ¼ tsp salt. Whisk the egg white and 1 tbsp water in another shallow bowl. Dip chicken in egg wash, then press into pistachio mixture.
- Bake the Chicken: Place coated chicken on a sprayed wire rack over a foil-lined baking sheet. Spray tops with oil. Bake at 450°F for about 15 minutes, until internal temp hits 165°F.
- Sauté Tomatoes: While the chicken bakes, heat olive oil in a skillet. Add cherry tomatoes and vinegar. Cook for 1 minute, just until they begin to soften.
- Combine the Salad: Drain barley if needed. Stir into the tomatoes with remaining ¼ cup pistachios, ¼ tsp salt, and chopped parsley.
- Serve & Enjoy: Plate 1 chicken cutlet with 1 cup of warm barley salad. Sprinkle extra herbs if desired.
Nutrition Information (Per Serving) – 1 cutlet & 1 cup salad each
Calories: 565
Total Fat: 27g
Sodium: 514mg
Total Carbohydrates: 47g
Sugars: 4g
Protein: 36g
Dietary fiber: 9g
Potassium: 780mg
Magnesium: 69mg
Low Sodium Tip:
To further reduce sodium:
- Use unsalted pistachios
- Omit or reduce added salt
- Choose low sodium panko if available
- Boost flavor with herbs, garlic, or citrus zest instead
This Pistachio-Crusted Chicken with Warm Barley Salad is the perfect mix of texture and flavor—with crunchy nuts, juicy tomatoes, and chewy whole grains. Even better? It’s a blood-pressure-friendly dinner that doesn’t taste like “health food.”
Try it for your next meal prep or weeknight dinner, and don’t forget to save it to your Pinterest low sodium board!
