Barley-Pine Nut Salad Recipe

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Ingredients:

Serving

2 cups low-sodium fat-free chicken broth
1 cup uncooked quick-cooking barley
3/4 cup chopped jarred roasted red bell peppers
1 small cucumber, diced
1 tbsp chopped fresh dill
1 tbsp chopped fresh parsley
3 tbsp fresh lemon juice
2 tbsp extra virgin olive oil
3/4 tsp sugar
1/2 tsp salt
1/2 tsp pepper
2 tbsp pine nuts, toasted
2 tbsp crumbled feta cheese

Directions:

Bring 2 cups chicken broth to a boil in a 2-quart saucepan; stir in barley. Cover, reduce heat, and simmer 10 minutes or until barley is tender. Remove from heat; let stand, covered, 5 minutes. Drain well.
Combine cooked barley, roasted red bell peppers, and next 3 ingredients in a large bowl.
Whisk together lemon juice and next 4 ingredients. Drizzle over barley mixture, tossing to coat. Sprinkle evenly with toasted pine nuts and crumbled feta cheese; serve immediately.
Brown Rice-Pine Nut Salad: Substitute 1 cup brown rice for barley. Increase broth to 2 1/4 cups, and increase cooking time to 45 minutes. Proceed as directed.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	825.76 Kcal (3457 kJ)
Calories from fat	471.08 Kcal
		% Daily Value*
Total Fat	52.34g	81%
Cholesterol	27.32mg	9%
Sodium	2075.74mg	86%
Potassium	726.82mg	15%
Total Carbs	73.19g	24%
Sugars	12.07g	48%
Dietary Fiber	10.72g	43%
Protein	16.36g	33%
Vitamin C	202.2mg	337%
Iron	47.6mg	265%
Calcium	310.2mg	31%

Amount Per 100 g
Calories	75.14 Kcal (315 kJ)
Calories from fat	42.87 Kcal
		% Daily Value*
Total Fat	4.76g	81%
Cholesterol	2.49mg	9%
Sodium	188.88mg	86%
Potassium	66.14mg	15%
Total Carbs	6.66g	24%
Sugars	1.1g	48%
Dietary Fiber	0.98g	43%
Protein	1.49g	33%
Vitamin C	18.4mg	337%
Iron	4.3mg	265%
Calcium	28.2mg	31%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

20.1

Points
22

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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