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Barley Salad with Asparagus and Arugula

Yield 6 servings (serving size: 1 cup)
Prep: 16 minutes; Cook: 22 minutesCheck 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.

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

Nutrition 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

How to Make It

  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.

Oxmoor House Healthy Eating Collection