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Jim Bathie Photo by: Jim Bathie

Tuscan Barley Salad

Health JULY 2010

  • Yield: 4 (1 1/2 cups) servings

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.

Nutritional Information

Amount per serving
  • Calories: 380
  • Fat: 17g
  • Saturated fat: 2g
  • Monounsaturated fat: 6.5g
  • Polyunsaturated fat: 8g
  • Protein: 7g
  • Carbohydrate: 54g
  • Fiber: 9g
  • Cholesterol: 0mg
  • Sodium: 230mg
  • Resistant starch: 3.8g
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Tuscan Barley Salad recipe

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