Barley Salad with Asparagus and Arugula

Prep: 16 minutes; Cook: 22 minutes

Check out this high-fiber barley-vegetable mix; it's a great side for grilled seafood or chicken. Increase the serving size to 1 1/2 cups for an excellent meatless main-dish salad.

Yield:

6 servings (serving size: 1 cup)

Recipe from

Nutritional Information

Calories 200
Fat 7.7 g
Satfat 2.1 g
Protein 7.9 g
Carbohydrate 27.6 g
Fiber 6.5 g
Cholesterol 6 mg
Iron 1.9 mg
Sodium 290 mg
Calcium 106 mg

Ingredients

1/2 pound thin asparagus spears
2 cups water
1 cup uncooked quick-cooking barley
2 tablespoons olive oil
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon freshly ground black pepper
2 teaspoons Dijon mustard
1/2 teaspoon salt
1 1/2 cups trimmed arugula or spinach
1 1/2 cups halved grape tomatoes
1/2 cup chopped red onion
1/3 cup (2 1/4 ounces) small diced smoked part-skim mozzarella cheese

Preparation

1. Snap off tough ends of asparagus; discard. Cut asparagus into 2-inch pieces.

2. Bring 2 cups water to a boil in a large nonstick skillet. Add asparagus; cook 1 minute or until bright green and crisp-tender. Drain and plunge into ice water; drain.

3. Cook barley according to package directions, omitting salt and fat.

4. While barley cooks, combine olive oil and next 5 ingredients in a small bowl; stir well with a whisk.

5. Drain barley. Rinse under cold water; drain. Combine asparagus, barley, arugula, and next 3 ingredients in a large bowl. Add dressing; toss gently to coat. Serve at room temperature or chilled.

Note:

Jennifer Cofield,

Oxmoor House Healthy Eating Collection

June 2006