Healthy Lunch Ideas: Wild Rice and Barley

Wild Rice and Barley Salad

Randy Mayor; Jan Gautro

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Worthy of a Special Occasion

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)

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.

Nutritional Information

Calories:

146 (14% from fat)

Fat:

2.3g (sat 0.3g,mono 1.3g,poly 0.6g)

Protein:

5g

Carbohydrate:

27.6g

Fiber:

4.3g

Cholesterol:

0.0mg

Iron:

1.2mg

Sodium:

235mg

Calcium:

29mg