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Barley, Bean and Corn Salad



Barley, Bean and Corn Salad
Number of Servings: 4 Total Preparation Time: more than 2 hours
Actual Cooking Time: 15 to 30 minutes Source: My Own
Food Groups: Vegetables, Grains, Protein
Meal Type: Salads & Dressings
Nutrition Content: Good Source of Fiber
Special Features: Make Ahead

A complete-protein salad, garnished with tuna or cold chicken.

Ingredients:

1 cup quick-cooking pearled Barley
1 can black Beans, drained
1 can whole kernel Corn, drained
1 small can Tuna (6 1/2 ounces) OR 3/4 cup diced cooked Chicken
1 tablespoon finely-minced bottled roasted red Pepper strips or Pimiento
1/2 cup Olive oil
1/4 cup white wine Vinegar
1/2 teaspoon minced Garlic
1/2 teaspoon Dijon mustard
1/4 teaspoon Chili powder
2-3 cups baby Greens or chopped Romaine lettuce

Preparation:

Cook the barley according to directions on the package. Cool, fluffing occasionally with a fork.

Rinse the beans and corn in a colander under cold running water and drain thoroughly. Drain the tuna, if necessary.

Mix the dressing ingredients (roasted red peppers through chili powder) in a large bowl, and then add the remaining ingredients except the greens or lettuce, and mix well. Chill the barley mixture in the refrigerator for at least 2 hours and up to two days.

Just before serving, add the greens or romaine lettuce and stir briefly to coat evenly.


Nutrient Information
Calories: 571
Total Fat: 29
Saturated Fat: 4
Polyunsaturated Fat: 3
Monounsaturated Fat: 20
Sodium: 242
Carbohydrates: 63
Protein: 19
Fiber: 14
Vitamin A:
Vitamin C:
Calcium: 51
Iron:

Cook's Notes:

Rice can be substituted for the barley, but (unless you use brown rice) an important "nutty" taste/dimension will be missing from the dish.

To make a high-calcium, lower carbohydrate salad, leave out the corn and substitute a 15-ounce can of salmon for the tuna.

Reduce the fat and calories in this dish by either adding less of the dressing, or substituting a commercially-prepared low- or reduced-fat red pepper dressing.