Nutrition Facts

Serving Size 4

Servings Per Recipe 1/4 of recipe

Amount Per Serving
Calories 262
Total Fat 3.8g
  Saturated Fat 0.6g
  Monounsaturated Fat 1.6g
  Polyunsaturated Fat 1.2g
Total Carbohydrate 48.8g
  Dietary Fiber 5.8g
Protein 9.2g
Sodium 374mg

Rice and Barley Salad


1 ¾ cups low sodium chicken broth
¼ cup uncooked brown rice
¼ cup uncooked wild rice
½ cup uncooked pearl barley
¼ tsp salt
¾ cup rinsed and drained canned chickpeas
1/3 cup cranberries
¼ cup sliced green onions
2 Tbsp red wine vinegar
1 ½ tsp extra virgin olive oil
1 tsp Dijon mustard
¼ tsp freshly ground black pepper
2 Tbsp chopped fresh basil
2 Tbsp chopped pecans


1.Combine first 5 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, cranberries, and green onions and mix well.

2.Combine vinegar and next 3 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill for 2 hours. Stir in basil and pecans and serve.

Yield: 4 servings.

Serving Suggestions:

Serve with a lean protein of your choice.