Wild Rice and Barley Salad

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