HEART-HEALTHY RECIPE
Citrus Barley Salad
The recipe is reprinted with permission from: Enlightened Eater's™ Whole Foods Guide. Harvest the Power of Phyto Foods by Rosie Schwartz, 2003.
Makes 6-8 servings
This recipe will sell you on using barley in other preparations besides soup. Keep some on hand in the freezer and just toss it together in this salad. The cholesterol-lowering fiber of the various ingredients combined with the assortment of antioxidants makes this a terrific heart-healthy choice.
3 cups (750 mL) cooked barley, preferably pot barley
1 red pepper, diced
1 cup (250 mL) diced English cucumber
½ cup (125 mL) diced red onions
½ cup (125 mL) diced celery
½ cup (125 mL) diced carrots
¼ cup (50 mL) chopped fresh coriander
¼ cup (50 mL) chopped fresh mint
½ cup (125 mL) orange juice
2 tablespoons (25 mL) fresh lemon juice
2 tablespoons (25 mL) extra virgin olive oil
1 teaspoon (5 mL) honey
Salt and freshly ground pepper, to taste
In a large bowl, combine barley with red pepper, cucumber, red onion, celery, carrot, coriander, mint. Whisk together orange juice, lemon juice, olive oil and honey. Pour over barley and vegetables; toss until coated. Season with salt and freshly ground pepper.
Per serving nutritional information: Calories: 129, Protein: 2 grams, Fat: 4 grams, Saturated Fat: 1 gram, Carbohydrate: 23 grams, Dietary Fiber: 5 grams
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