Wheat-Berry and Smoked-Chicken Salad Recipe

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Wheat-Berry and Smoked-Chicken Salad
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Ingredients:

Directions:

  1. Put oven rack in middle position and preheat oven to 350°F.
  2. Toast hazelnuts in a shallow baking pan in oven, shaking pan occasionally, until golden, about 10 minutes. Cool slightly, then rub off any loose skins with a kitchen towel. When nuts are cool enough to handle, coarsely chop.
  3. Turn on broiler.
  4. Cook wheat berries in a 4-quart pot of unsalted boiling water, partially covered, until tender, 1 to 1 1/2 hours. Drain well in a large sieve.
  5. While wheat berries cook, broil bell peppers on a baking sheet or broiler pan 4 to 5 inches from heat, turning occasionally with tongs, until skins are blackened in spots, 10 to 15 minutes. Transfer to a bowl, then cover and let steam 10 minutes. Peel peppers, discarding stems and seeds, and cut into 1-inch pieces.
  6. Mince and mash garlic to a paste with a pinch of salt using a large heavy knife. Transfer garlic paste to a large bowl and add vinegar, salt, and pepper. Add oil in a steady stream, whisking, then whisk until combined well. Add wheat berries, hazelnuts, bell peppers, chicken, and arugula and toss gently to combine. Serve salad at room temperature.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 633.54 Kcal (2653 kJ)
Calories from fat 392.59 Kcal
% Daily Value*
Total Fat 43.62g 67%
Cholesterol 46.48mg 15%
Sodium 910.36mg 38%
Potassium 577.05mg 12%
Total Carbs 37.83g 13%
Sugars 4.35g 17%
Dietary Fiber 6.54g 26%
Protein 22.75g 45%
Vitamin C 85.5mg 142%
Vitamin A 2mg 66%
Iron 113.1mg 629%
Calcium 104mg 10%
Amount Per 100 g
Calories 187.9 Kcal (787 kJ)
Calories from fat 116.44 Kcal
% Daily Value*
Total Fat 12.94g 67%
Cholesterol 13.79mg 15%
Sodium 270mg 38%
Potassium 171.15mg 12%
Total Carbs 11.22g 13%
Sugars 1.29g 17%
Dietary Fiber 1.94g 26%
Protein 6.75g 45%
Vitamin C 25.4mg 142%
Vitamin A 0.6mg 66%
Iron 33.6mg 629%
Calcium 30.8mg 10%

* 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

  • 15.5
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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