Southwestern Barley Salad
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | Beans and l, Grains and, Main dish, Salads | 8 | Servings | |
INGREDIENTS
| 1 | c | Quick-cooking barley |
| 1 | c | Prepared hot or medium salsa |
| 1/2 | c | Tomato juice |
| 2 | T | Red wine vinegar |
| 2 | T | Lime juice |
| Black pepper, to taste | ||
| 3/4 | c | Frozen corn kernels, thawed |
| 1 | Red and green bell peppers | |
| diced | ||
| 2 | Scallions, thinly sliced | |
| 15 1/2 | oz | Red kidney beans, canned |
| rinsed and drained | ||
| 1/2 | c | Chopped fresh cilantro |
| 3/4 | c | Cheddar cheese, fat free |
| shredded |
INSTRUCTIONS
In a medium saucepan, cook barley according to package directions. In a small bowl, mix salsa, tomato juic, vinegar, lime juice, and pepper. In a large bowl, toss together barley, corn, peppers, scallions, beans, and cilantro. Add dressing and toss to coat Sprinkle with Cheddar and serve with tortilla chips. Serves 4 QUICK SWITCH: Out of barley? Try kamut. In a medium pan, bring 4 c water, 1 1/3 c kamut, and 1/2 tsp salt to a boil. Cover; simmer 1 hr until puffed and tender. Makes 3 c. Calories=183, Fat=1, CHOL=2, FIBER = 8g, PRO=10g, CARB= 36g, SODIUM=559mg Recipe by: Prevention Magazine, August, 1998 Posted to fatfree digest by Kathleen <schuller@ix.netcom.com> on Aug 21, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 116
Calories From Fat: 36
Total Fat: 4.1g
Cholesterol: 11.6mg
Sodium: 452.8mg
Potassium: 316.5mg
Carbohydrates: 14.4g
Fiber: 4.1g
Sugar: 2.7g
Protein: 6.8g