⏱ 30 min total

Balsamic Chicken with Baby Spinach and Barley

Name: Balsamic Chicken with Baby Spinach and Barley
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Barley; ¼ tbsp Olive oil; 1 cloves, minced Garlic; 1 breast fillet Chicken breast; 1 ⅞ cup Spinach; ½ tbsp Balsamic vinegar; ¹⁄₁₆ cup Chicken broth; ¼ cup Tomatoes

Per 1 serving · 319 g · 8 ingredients

Calories

383

19%
of a 2,000 cal day

Protein
34g
35% of calories
Carbs
45g
47% of calories
Fat
7.4g
17% of calories

Portion

✓ Protein-dense

At a glance

One serving of Balsamic Chicken with Baby Spinach and Barley (319 g) has 383 calories, with 34 g of protein, 45 g of carbohydrates and 7.4 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (68% DV), dietary fiber (37% DV) and Vitamin A (32% DV). Keep an eye on cholesterol, which provides 29% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

8.9g

Net carbs

35g

carbs minus fiber

Fiber

10g

3.4 g sugar

High in

20%+ of the daily value

Protein68%
Dietary fiber37%
Vitamin A32%
Vitamin C27%
Vitamin K231%
Thiamine48%

Good source of

10–19% of the daily value

Vitamin E18%
Vitamin B1211%
Calcium11%

Watch

20%+ of the daily value

Cholesterol29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Prepare barley as per package directions; set aside.
2
Heat a large sauté pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
3
Place the barley in a serving bowl. Top with the spinach, chicken, and balsamic-tomato sauce. Enjoy!
4
Recipe inspired by: http://www.handletheheat.com/balsamic-chicken-with-baby-spinach-and/

Vitamins & minerals

Amounts for 1 serving (319 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	285 μg	32%
Vitamin C	24 mg	27%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	277 μg	231%
Thiamine	1 mg	48%
Riboflavin (B2)	0.4 mg	32%
Niacin	15 mg	91%
Vitamin B6	1 mg	98%
Folate (B9)	137 μg	34%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	40%
Choline	132 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	105 mg	11%
Iron	4 mg	47%
Potassium	1,001 mg	21%
Magnesium	125 mg	30%
Phosphorus	409 mg	58%
Zinc	2 mg	21%
Copper	0.4 mg	39%
Manganese	1 mg	55%
Selenium	47 μg	86%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	3,318 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	1,522 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 383 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Balsamic Chicken with Baby Spinach and Barley?

One serving of Balsamic Chicken with Baby Spinach and Barley (1 serving) has 383 calories, which works out to 120 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Balsamic Chicken with Baby Spinach and Barley high in protein?

Yes. It has 34 g of protein per serving, and 35% of its calories come from protein (8.9 g of protein per 100 calories).

Is Balsamic Chicken with Baby Spinach and Barley keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Balsamic Chicken with Baby Spinach and Barley?

220 mg per serving.

How much sugar is in Balsamic Chicken with Baby Spinach and Barley?

3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (319 g)

Calories383

% Daily Value*

Total fat 7.4g	10%
Saturated fat 1.3g	7%
Trans fat 0g
Cholesterol 86mg	29%
Sodium 220mg	10%
Total carbohydrate 45g	17%
Dietary fiber 10g	37%
Total sugars 3.4g
Protein 34g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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