Pan-Seared Chicken with Wheat Berry and Roasted Vegetable Salad

By AislePrompt Editorial · Published 2026-05-04 · Updated 2026-05-04

A hearty salad featuring chewy wheat berries, roasted seasonal vegetables, and pan-seared chicken breast with a lemon vinaigrette. This Mediterranean-inspired gluten-free recipe, ready in about 80 minutes, pairs chicken breast, wheat berries, carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 pieces (6 oz each) chicken breast
• 1 cup wheat berries
• 1 medium, peeled and diced carrot
• 1 medium, diced red bell pepper
• 1 small, diced zucchini
• 4 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves, minced garlic clove
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp, chopped fresh parsley

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Instructions

1. Step 1: Rinse 1 cup wheat berries under cold water and place in a saucepan with 3 cups water. Bring to a boil, then reduce to a simmer and cook uncovered for 50-60 minutes until tender but chewy. Drain and set aside.
2. Step 2: Preheat oven to 425°F. Toss 1 diced carrot, 1 diced red bell pepper, and 1 diced zucchini with 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Spread on a baking sheet and roast for 20 minutes until vegetables are tender and lightly caramelized.
3. Step 3: While vegetables roast, heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 2 chicken breasts with 1/2 tsp salt and 1/4 tsp black pepper. Sear chicken for 5-6 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove and let rest 5 minutes before slicing.
4. Step 4: In a small bowl, whisk together 2 tbsp lemon juice, 2 minced garlic cloves, and 1/2 tsp salt to make the vinaigrette.
5. Step 5: In a large bowl, combine cooked wheat berries, roasted vegetables, and sliced chicken. Drizzle with lemon vinaigrette and toss gently. Garnish with 2 tbsp chopped fresh parsley and serve warm or at room temperature.