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Barley-Pine Nut Salad

Barley-Pine Nut Salad

Ingredients

  • 2 cups reduced-sodium fat-free chicken broth
  • 1 cup uncooked quick-cooking barley
  • 3/4 cup chopped jarred roasted red bell peppers
  • 1 small cucumber, diced
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh parsley
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 3/4 teaspoon sugar
  • 1/2 teaspoon table salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons pine nuts, toasted
  • 2 tablespoons crumbled feta cheese

Directions

  1. Bring 2 cups chicken broth to a boil in a 2 quart saucepan; stir in barley. Cover, reduce heat, and simmer 10 minutes or until barley is tender. Remove from heat; let stand, covered, 5 minutes. Drain well.
  2. Combine cooked barley, roasted red bell peppers, and next 3 ingredients in a large bowl.
  3. Whisk together lemon juice and next 4 ingredients. Drizzle over barley mixture, tossing to coat. Sprinkle evenly with toasted pine nuts and crumbled feta cheese; serve immediately.

Note

  • Recipe from The Slim Down South Cookbook by Carolyn O'Neil, nutrition advisor for Best Food Facts.

Variation

  • To make it a Brown Rice-Pine Nut Salad: Substitute 1 cup brown rice for barley. Increase broth to 2 cups, and increase cooking time to 45 minutes. Proceed as directed.

Nutrition Information

Per serving: 314 kcal cal., 11.5 g fat (2.5 g sat. fat), 483 mg sodium, 9 g fiber, 9 g pro.. Percent Daily Values are based on a 2,000 calorie diet

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