Fresh vegetables and fruit mixed with light and fluffy barley is a definite crowd pleaser for all your summertime potlucks and picnics!
Recipe courtesy of Oregon State University’s Food Hero.
Barley is a winner for good nutrition: packed full of fiber, B vitamins, antioxidants, and iron. For variety, try ddifferent fruits and vegetables in season from your own garden. Add a lean chicken breast to boost protein and make it a real powerhouse meal.
1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas
1⁄2 cup red bell pepper, chopped
2 cups apples or another fresh fruit or veggie, chopped
1⁄2 cup green onions, sliced thin
1 tablespoon vinegar
3 tablespoons vegetable oil
1⁄4 cup lemon or lime juice
Place barley and water in a medium saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes. Rinse cooked barley briefly in cold water, and drain. Add remaining ingredients. Toss well. Refrigerate leftovers within 2-3 hours.
Serving size: ¾ cup
Per serving: 150 calories, 5 g total fat, 0.5 g saturated fat, 26 g carbohydrate, 3 g protein, 5 g fiber, 10 mg sodium, 126mg potassium, 17 mg magnesium, 21 mg calcium.