Barley-Pine Nut Salad
Who has time to make chicken stock from scratch? Instead, stock up on canned reduced sodium chicken, vegetable or beef broth - it can help add big flavor to grain dishes with fewer calories. When at the store, always check the food label for reduced sodium or no added sodium varieties. You can always add salt after the dish is done, if needed.
- 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
- 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.
- Combine cooked barley, roasted red bell peppers, and next 3 ingredients in a large bowl.
- 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.
- Recipe from The Slim Down South Cookbook by Carolyn O'Neil, nutrition advisor for Best Food Facts.
- 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.
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