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Mediterranean Barley Salad


Mediterranean Barley Salad

Mediterranean Barley Salad

Yield

Makes 4 servings

Ingredients

1-1/3 cups water
2/3 cup quick-cooking barley
1/2 cup diced roasted red peppers
12 pitted kalamata olives, coarsely chopped
12 turkey pepperoni slices, halved
1/4 cup chopped red onion
2 ounces crumbled low-fat feta cheese
1 teaspoon dried basil
1/4 teaspoon dried red pepper flakes
1 can (16 ounces) low-sodium navy beans
1 can (14 ounces) sliced hearts of palm
1 tablespoon extra-virgin olive oil
1 tablespoon cider vinegar

Preparation

  1. In 1-quart saucepan, bring water to boil over high heat. Add barley, return to boil. Reduce heat, cover tightly and simmer 15 minutes or until barley is tender.
  2. Meanwhile, in medium mixing bowl, combine roasted peppers, olives, pepperoni, onion, feta, basil and red pepper flakes and set aside.
  3. When barley is cooked, place in colander, top with beans and run under cold water until barley is cool and beans are rinsed. Add hearts of palm to beans and barley in colander and shake off excess liquid. Add to roasted pepper mixture with oil, vinegar and salt and toss gently to blend. Cover tightly and refrigerate until needed.
  4. For individual servings, place 1-1/2 cups of the barley mixture in each of 4 quart-sized plastic resealable bags. Seal and refrigerate until needed.

Nutritional Information

Serving Size: 1-1/2 cups
Sodium 1,013 mg
Protein 20 g
Fiber 12 g
Carbohydrate 57 g
Cholesterol 12 mg
Saturated Fat 2 g
Total Fat 9 g
Calories from Fat 22 %
Calories 370

Dietary Exchange

Meat 1
Vegetable 2
Starch 3
Fat 1

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