Three-Grain Salad
Salad
- 5 1/2
- cups water
- 1
- cup uncooked wheat berries
- 1/3
- cup uncooked long-grain brown rice
- 1/2
- cup uncooked hulled or pearl barley
- 1/2
- cup dried cherries or cranberries
- 1/4
- cup diced carrot
- 1/4
- cup diced celery
- 1/4
- cup chopped fresh parsley, if desired
- 1
- medium unpeeled eating apple, chopped (1 cup)
- 4
- medium green onions, chopped (1/4 cup)
Sweet Red Onion Dressing
- 1/3
- cup sugar
- 1/3
- cup canola oil
- 1/3
- cup cider vinegar
- 2
- tablespoons grated red onion
- 2
- teaspoons Worcestershire sauce
- 2
- cloves garlic, finely chopped
- In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in brown rice and barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
- In small bowl, mix dressing ingredients.
- In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.
Each serving of this salad offers 1 serving of whole grain.
When pomegranates are in season, the seeds make a great substitution for the cherries.
Make this salad up to 24 hours ahead. The amazing flavors develop more with time.
Nutrition Information
Serving Size: 1 Serving
- Calories
- 510 (
- Calories from Fat
- 140),
% Daily Value
- Total Fat
- 16g
- 16%
- (Saturated Fat
- 1g,
- 1%
- Trans Fat
- 0g
- 0% ),
- Cholesterol
- 0mg
- 0%;
- Sodium
- 40mg
- 40%;
- Total Carbohydrate
- 83g
- 83%
- (Dietary Fiber
- 11g
- 11%
- Sugars
- 30g
- 30% ),
- Protein
- 8g
- 8% ;
% Daily Value*:
- Vitamin A
- 25%;
- Vitamin C
- 6%;
- Calcium
- 6%;
- Iron
- 15%;
Exchanges:
2 1/2 Starch; 0 Fruit; 3 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;Carbohydrate Choices:
5 1/2__._,_.___
Posted by: kay.allison85@yahoo.com
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