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Barley-Pine Nut Salad

Prep time 25 mins
Cook time 10 mins
Stand time 5 mins
Yield Makes 6 servings (serving size: 3/4 cup)
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.

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

Nutrition 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

How to Make It

  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.

  4. 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.