recipes

Apple Barley Salad

Pearled barley cooks quicker than hulled barley (hulled barley still has the bran of the grain attached and takes about an hour to cook). Though pearled barley is technically not a “whole grain,” it is still a good source of fiber. Avoid buying white pearled barley, it is more processed; instead, look for the variety that is “lightly pearled.”  Lightly pearled barley will be tan in color and has more fiber.

Ingredients:
½ cup lightly pearled barley, uncooked
1 tsp salt, divided
½ cup plain low-fat yogurt
1½ tbsp olive oil
1 tbsp freshly squeezed lemon juice
½ tbsp Dijon mustard
¼ tsp black pepper
2 stalks celery, diced
1 apple, skin intact, diced into ½-inch pieces
¼ cup fresh mint, chopped
2 bunches arugula (about 6 cups)

Instructions:
Combine barley in a saucepan with 1½ cups water and ½ tsp salt and bring to boil (or see directions for cooking barley on package). Reduce heat to medium-low, cover and simmer for about 30 minutes, until water is absorbed and barley is tender. Use a strainer to drain any excess water. Allow barley to cool.

Meanwhile, whisk together yogurt, olive oil, lemon juice, mustard, remaining ½ tsp salt and black pepper. Toss with celery, apple, mint and cooled barley. Divide arugula between bowls and top arugula with barley salad.

Yield: 4 servings

Nutrition Information per Serving:
Calories: 195 • Protein: 5g • Sodium: 650mg • Carbohydrate: 30g
Fiber: 6g • Fat: 6g • Sat Fat: 1g

Recipe adapted from Real Simple

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