Tuscan Barley Salad

Recipe Time

Prep: 20 Minutes
Cook: 5 Minutes

Nutritional Information

Calories 380
Fat 17 g
Satfat 2 g
Monofat 6.5 g
Polyfat 8 g
Protein 7 g
Carbohydrate 54 g
Fiber 9 g
Cholesterol 0 mg
Sodium 230 mg
3.8 g

Ingredients

1/2 cup chopped walnuts
1 navel orange
2 tablespoons olive oil
1/4 teaspoon salt
4 cups cooked pearl barley
1/2 pound fennel bulb, thinly sliced (about 1 cup) and 2 tablespoons chopped fennel fronds
1/4 cup thinly sliced sun-dried tomatoes, packed in water

Preparation

1. Toast walnuts in a nonstick skillet over medium heat, stirring frequently to prevent scorching, about 5 minutes or until fragrant. Transfer walnuts to a plate, and set aside.

2. Use a microplane grater or vegetable peeler ok to remove the zest from the orange (only the colorful skin, not the bitter white part underneath). If using a vegetable peeler, chop the zest finely; place zest in a large bowl. Carefully peel the orange with a knife, removing all of the white pith and outer membrane. Hold the fruit over the bowl and cut between the inner membranes to release the orange segments; let them drop into the bowl, along with the juices. Use clean hands to tear larger segments into smaller pieces.

3. Add olive oil and salt; toss until combined. Add barley, fennel, sun-dried tomatoes, and reserved walnuts. Toss until thoroughly combined.

Note:

The CarbLovers Diet

July 2010