This recipe or the brown rice version makes a chewy, nutty light meal. Extra virgin olive oil and toasted pine nuts give this dish rich flavor.
Yield:
Makes 6 servings (serving size: 3/4 cup)
Recipe from
Recipe Time
Prep:
25 Minutes
Cook:
10 Minutes
Stand:
5 Minutes
Nutritional Information
Calories
208
Caloriesfromfat
35 %
Fat
8.3 g
Satfat
1.5 g
Monofat
4.6 g
Polyfat
1.8 g
Protein
5.4 g
Carbohydrate
29 g
Fiber
2.8 g
Cholesterol
2.8 mg
Iron
1 mg
Sodium
522 mg
Calcium
41 mg
Ingredients
2 cups
low-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
salt
1/2 teaspoon
pepper
2 tablespoons
pine nuts, toasted
2 tablespoons
crumbled feta cheese
Preparation
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.
Brown Rice-Pine Nut Salad: Substitute 1 cup brown rice for barley. Increase broth to 2 1/4 cups, and increase cooking time to 45 minutes. Proceed as directed.
May 2005
