Mediterranean Barley Salad Recipe
1 Half a cup uncooked hulled barley (whole barle
1/2 teaspoon salt
1 cup dry sun-dried tomatoes, (30 halves)
1/2 cup unsulfured dried apricots
1 small fennel bulb, thinly sliced
3/4 cup raw shelled pistachios (optional)
1/2 cup chopped fresh basil
3 tablespoon drained capers
24 kalamata olives, pitted and chopped
(see separate recipe)
Lettuce leaves for serving
8 SERVINGS DAIRY-FREE
The sunny, robust flavors of sun-dried tomatoes, olives and capers, and
crunchy texture of pistachios and fennel are an excellent complement to
barley's subtle taste and chewy texture. For the best flavor, use
that were dried without sulfur dioxide which preserves color.
In large saucepan, combine barley and cold water to cover by 2 inches.
Cover and let stand at least 6 hours or overnight.
Drain barley. In same saucepan, bring 2 quarts fresh water to a boil.
barley and salt and return to a boil. Reduce heat to low and simmer until
tender, about 30 minutes. Drain, rinse under cold running water and drain
well. Set aside.
While barley is cooking, in shallow bowl, combine tomatoes and warm water
to cover. In another shallow bowl, combine apricots and warm water to
cover. Let tomatoes and apricots soak 30 minutes. Drain and chop
In large bowl, combine barley, tomatoes, apricots, fennel, pistachios if
using, basil, capers and olives. Add 3/4 cup Lemon Dressing and toss to
blend. Add salt and pepper to taste to taste. Cover and refrigerate at
least 1 hour. Bring to room temperature before serving; spoon onto
leaves. Serve remaining dressing on the side,
PER SERVING: 278 CAL.; 6G PROT.; 10G TOTAL FAT (1G SAT. FAT); 46G CARB.;
CHOL.; 443MG SOD.; 11G FIBER
Converted by MC_Buster.
Per serving: 40 Calories (kcal); 3g Total Fat; (66% calories from fat);
trace Protein; 3g Carbohydrate; 0mg Cholesterol; 327mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates
Recipe by: Vegetarian Times Magazine, August 1999, page 34
Converted by MM_Buster v2.0n.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 40 Calories; 3g Fat (66.9% calories
from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 327mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0
Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00
to Grain Recipes
Food Tips of the Week
Advice on losing weight
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Some low carb diet guidlines:
* Use soya flour or baking mix.
When you have to use flour for baked goods, substitute soy flour or a baking mix such as Atkins soy baking mix. Most of the time, you may convert your most popular recipes that use standard wheat flour to use these alternatives.
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I know, you can't really describe it as cooking, but if you really want smoothies you can make perfectly acceptable alternatives by using low carbohydrate yogurt and fruit. Clearly, you will need to ensure you only make use of fruit that is low in carbs and use the whole fruit as you need the fiber.
Lycopene super foods
(includes watermelon, red bell peppers & sweet gourd)
The nutrient lypcopene is a non-synthetic compound and part of the same family of phytochemicals as carotene. It is the reason for the vivid red color of a good number of foods.
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Mediterranean Barley Salad Recipe from the Recipes-4U Cookbook
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