Roasted Chicken with Jalapeño-Herb Salsa, Mixed Citrus & Cracked Wheat Berries

Roasted Chicken

with Jalapeño-Herb Salsa, Mixed Citrus & Cracked Wheat Berries

2 Servings
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600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

The flavors in this dish are a reminder that spring is just around the corner. Fresh citrus adds a zesty finish to the rich, earthy flavors of cracked wheat berries. Herbs, pistachios, jalapeño and a spritz of fresh grapefruit juice create a delicious, green herb salsa, bringing lightness and brightness to the classic chicken dinner.

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  • Nutrition
    PER SERVING
  • Calories
    700 Cals (est.)
fresh
ingredients
Roasted Chicken with Jalapeño-Herb Salsa, Mixed Citrus & Cracked Wheat Berries
Title
  • 1 bunch Chives
  • 1 bunch Parsley
  • 1 Jalapeño Pepper
  • 1 Shallot
  • 1 Tbsp White Wine Vinegar
  • ¼ cup Pistachios
  • 2 Bone-In Skin-On Chicken Breasts
  • ¾ cup Cracked Wheat Berries
  • 1 Clementine
  • 1 Grapefruit
  • 1 Tangelo
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:
Preheat the oven to 450 °F. Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high. Remove the parsley leaves from the stems; discard the stems. Finely chop the chives and parsley leaves. Mince the jalapeño (for a milder salsa, remove and discard the ribs and seeds of the jalapeño before mincing). Peel and mince the shallot to get 2 tablespoons of minced shallot. Place the minced shallot in a bowl with the vinegar. Finely chop the pistachios.
Roast the chicken:
2 Roast the chicken:
Pat the chicken dry with paper towels and place on a sheet pan with high sides (or in a baking dish). Drizzle with olive oil and season both sides of the chicken with salt and pepper. Place in the oven and roast 25 to 27 minutes, or until cooked through and the juices run clear.
Cook the wheat berries:
3 Cook the wheat berries:
While the chicken roasts, add the cracked wheat berries to the boiling water. Cook 15 to 18 minutes, or until tender. Remove from heat, drain thoroughly and return to the pot. Set aside in a warm place.
Prepare the citrus fruits:
4 Prepare the citrus fruits:
While the chicken roasts and the wheat berries cook, cut 1/4–inch off the top and bottom ends of the clementine, grapefruit and tangelo. Sit each fruit flat on a cutting board then, using a knife and following the contour of each fruit, cut away and discard the peel and pith. Slice the clementine into 1/4-inch rounds. Medium dice the tangelo. Remove the individual segments (or supreme) the grapefruit by cutting along either side of the thin membranes that separate each segment. Squeeze the juice from the remaining grapefruit membranes over the supremes.
Toast the pistachios and make the herb salsa:
5 Toast the pistachios and make the herb salsa:
Heat a small, dry pan on medium-high until hot. Add the chopped pistachios and toast for 1 to 2 minutes, or until lightly browned and fragrant. Remove from heat. To the shallot-vinegar mixture, add the toasted pistachios, jalapeño, parsley, chives and grapefruit juice (from the bowl of supremes). Drizzle with olive oil and mix thoroughly. Season with salt and pepper to taste.
Finish your dish:
6 Finish your dish:
Stir the clementine, grapefruit, tangelo and half of the jalapeño-herb salsa into the cooked wheat berries; season with salt and pepper to taste. To plate your dish, divide the dressed wheat berries and roasted chicken between 2 plates. Top with the remaining jalapeño-herb salsa. Enjoy!

Tips from Home Chefs

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Roasted Chicken

Prepare the ingredients:
1 Prepare the ingredients:
Preheat the oven to 450 °F. Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high. Remove the parsley leaves from the stems; discard the stems. Finely chop the chives and parsley leaves. Mince the jalapeño (for a milder salsa, remove and discard the ribs and seeds of the jalapeño before mincing). Peel and mince the shallot to get 2 tablespoons of minced shallot. Place the minced shallot in a bowl with the vinegar. Finely chop the pistachios.
2 Roast the chicken:
Pat the chicken dry with paper towels and place on a sheet pan with high sides (or in a baking dish). Drizzle with olive oil and season both sides of the chicken with salt and pepper. Place in the oven and roast 25 to 27 minutes, or until cooked through and the juices run clear.
Roast the chicken:
Cook the wheat berries:
3 Cook the wheat berries:
While the chicken roasts, add the cracked wheat berries to the boiling water. Cook 15 to 18 minutes, or until tender. Remove from heat, drain thoroughly and return to the pot. Set aside in a warm place.
4 Prepare the citrus fruits:
While the chicken roasts and the wheat berries cook, cut 1/4–inch off the top and bottom ends of the clementine, grapefruit and tangelo. Sit each fruit flat on a cutting board then, using a knife and following the contour of each fruit, cut away and discard the peel and pith. Slice the clementine into 1/4-inch rounds. Medium dice the tangelo. Remove the individual segments (or supreme) the grapefruit by cutting along either side of the thin membranes that separate each segment. Squeeze the juice from the remaining grapefruit membranes over the supremes.
Prepare the citrus fruits:
Toast the pistachios and make the herb salsa:
5 Toast the pistachios and make the herb salsa:
Heat a small, dry pan on medium-high until hot. Add the chopped pistachios and toast for 1 to 2 minutes, or until lightly browned and fragrant. Remove from heat. To the shallot-vinegar mixture, add the toasted pistachios, jalapeño, parsley, chives and grapefruit juice (from the bowl of supremes). Drizzle with olive oil and mix thoroughly. Season with salt and pepper to taste.
6 Finish your dish:
Stir the clementine, grapefruit, tangelo and half of the jalapeño-herb salsa into the cooked wheat berries; season with salt and pepper to taste. To plate your dish, divide the dressed wheat berries and roasted chicken between 2 plates. Top with the remaining jalapeño-herb salsa. Enjoy!
Finish your dish:
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