In addition to fiber, whole grains like wild and brown rice offer plenty of vitamins B6, E, and folate to maintain heart health. Serve with pork tenderloin.
Yield:
8 servings (serving size: about 2/3 cup)
Nutritional Information
Calories
146
Caloriesfromfat
14 %
Fat
2.3 g
Satfat
0.3 g
Monofat
1.3 g
Polyfat
0.6 g
Protein
5 g
Carbohydrate
27.6 g
Fiber
4.3 g
Cholesterol
0.0 mg
Iron
1.2 mg
Sodium
235 mg
Calcium
29 mg
Ingredients
1 3/4 cups
fat-free, less-sodium chicken broth
1/2 cup
uncooked brown and wild rice mix
1/2 cup
uncooked pearl barley
3/4 cup
rinsed and drained canned chickpeas (garbanzo beans)
1/3 cup
golden raisins
1/4 cup
sliced green onions
2 tablespoons
red wine vinegar
1 1/2 teaspoons
extravirgin olive oil
1 teaspoon
Dijon mustard
1/4 teaspoon
salt
1/4 teaspoon
freshly ground black pepper
2 tablespoons
chopped fresh basil
2 tablespoons
slivered almonds, toasted
Preparation
Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins, and green onions.
Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.
Note:
January 2008
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