Healthy Lunch Ideas: Wild Rice and Barley

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Wild Rice and Barley Salad

Cooking Light

Randy Mayor; Jan Gautro

Worthy of a Special Occasion

    In addition to fiber, whole grains like wild and brown rice offer plenty of vitamins B6, E, and folate to maintain heart health. Serve with pork tenderloin.

Yield: 8 servings (serving size: about 2/3 cup)

Ingredients

  • 1 3/4 cups fat-free, less-sodium chicken broth
  • 1/2 cup uncooked brown and wild rice mix
  • 1/2 cup uncooked pearl barley
  • 3/4 cup rinsed and drained canned chickpeas (garbanzo beans)
  • 1/3 cup golden raisins
  • 1/4 cup sliced green onions
  • 2 tablespoons red wine vinegar
  • 1 1/2 teaspoons extravirgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons slivered almonds, toasted

Preparation

Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins, and green onions.

Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.

Nutritional Information

Calories:
146 (14% from fat)
Fat:
2.3g (sat 0.3g,mono 1.3g,poly 0.6g)
Protein:
5g
Carbohydrate:
27.6g
Fiber:
4.3g
Cholesterol:
0.0mg
Iron:
1.2mg
Sodium:
235mg
Calcium:
29mg

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