Preheat oven to 400°F (about 5 minutes). This ensures even cooking for the chicken.

Measure 1 cup barley and 3 cups chicken stock into a medium pot. Bring to a boil over high heat (about 5–7 minutes), then reduce heat to low, cover with a lid, and simmer for 60 minutes. The barley should be tender but still have a slight chew. Checkpoint: You are ready to move on when the barley is tender and all the liquid has been absorbed.

While barley cooks, pat dry the chicken breast with paper towels. Place skin-side up in a roasting pan. Drizzle with 1 teaspoon olive oil and sprinkle with salt, cracked black pepper, and garlic powder to taste.

Pour about ¼ cup of water into the bottom of the roasting pan (not on the chicken). This keeps the pan moist and prevents sticking. Place on the middle oven rack and roast at 400°F for 35 minutes. The skin should turn golden and crispy.

Check the chicken's internal temperature with a meat thermometer inserted into the thickest part (away from bone). It should read 160–165°F. If not yet done, roast for another 2–3 minutes and check again. Checkpoint: The chicken is ready when it reaches 160–165°F internally.

Remove the chicken from the oven and let it cool for 5–10 minutes until you can handle it. Discard the skin and bones. Cut the meat into bite-sized cubes (about ½-inch pieces). Set aside.

Heat 1 tablespoon olive oil in a deep pot over medium heat (about 1 minute until shimmering). Add 1 minced garlic clove and cook for 2 minutes, stirring often. You should smell the garlic becoming fragrant.

Add one 9-ounce bag of pre-washed baby spinach (it will look like a lot!) and ¼ teaspoon crushed red pepper flakes. Stir frequently for about 5 minutes until the spinach is completely wilted and dark green. Excess water will release from the spinach.

Pour the wilted spinach into a fine-mesh strainer or colander and gently press with the back of a spoon to remove excess liquid (this prevents a watery salad). Set aside on a cutting board.

In a large bowl, combine the cooked barley, cubed chicken, wilted spinach, 1 cup quartered grape tomatoes, ¼ cup finely diced red onion, ½ cup halved kalamata olives, and ½ cup crumbled reduced-fat feta cheese.

Drizzle 1 tablespoon Italian dressing over the mixture. Using a large spoon or salad spoon, toss gently but thoroughly for about 1–2 minutes until all ingredients are evenly coated and combined.

Taste a small spoonful. Add more salt, pepper, or Italian dressing if needed. Remember that feta and olives are salty, so taste before adding extra seasoning.

Let the salad sit at room temperature for 5–10 minutes before serving to allow flavors to blend. If making ahead, cover and refrigerate for up to 3 days. Bring to room temperature or enjoy chilled, depending on preference.