Brown Bag: Barley Salad with Cucumber and Yogurt Dill Dressing - 6 pts xp

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Barley Salad with Cucumber and Yogurt Dill Dressing - 6 pts

 

Recipe By :How to Cook Everything Vegetarian by Mark Bittman, John Wiley &

Sons 2007

Serving Size : 4 Preparation Time :0:00

Categories : Lower Cal (under 300 calories) LowFat (Less than 30%)

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup pearled barley

Salt

1 English cucumber -- (long) or 6 Kirby (pickling)

cucumbers, or 2-3 medium

cucumbers

3 scallions -- (3 or 4), chopped

freshly ground black pepper

2 tablespoons freshly squeezed lemon juice -- or more to taste

2 tablespoons extra virgin olive oil

1 cup yogurt

1/2 cup chopped fresh dill -- or mint, or parsley leaves, or a

combination

 

Rinse the barley and put it in a saucepan with water to cover by at least 2

inches. Add a large

pinch of salt and cook over medium-high heat, stirring occasionally, until the

barley is tender,

about 20 mins from the time the water boils. Drain and spread on a plate to cool

(if you're in a

hurry, you can rinse under cold water for a minute or so).

 

 

Meanwhile, if you're using an English cucumber (or other good cucumber), simply

cut it into small

bite-sized chunks. If you're using a regular cucumber, peel it, then cut it in

half the long way

and scoop out the seeds with a spoon. Cut it into chunks, put it in a colander

or strainer, and

sprinkle with about a tablespoon of salt. Let sit for 20 minutes or so, then

rinse and drain well.

 

 

Toss together the barley, cucumber, and scallions in a salad bowl; sprinkle with

pepper. Whisk

together the lemon juice, oil, and yogurt. Toss this dressing with the cucumber

mixture, then

taste and adjust the seasoning. Add the herb(s), toss all together, and serve,

preferably at room

temperature.

 

 

Makes 4 servings

 

 

BARLEY PEA SALAD

A tad more colorful; Instead of the cucumber, use 1 1/2 cups cooked and shocked

fresh or frozen

peas. Fresh sugar snap peas are a rare seasonal treat in this salad too.

 

 

BARLEY CUCUMBER SALAD WITH WALNUTS

Some crunch: in step 3, toss 1/2 cup chopped walnuts into the salad bowl.

 

 

WILD RICE SALAD WITH CUCUMBER AND YOGURT

Instead of barley, use wild rice and double the cooking time. (Or use cooked

wild rice).

 

Description:

" 6 pts "

S(Formatted by Chupa Babi):

" 12.20.07 "

Copyright:

" 2007 "

Start to Finish Time:

" 0:40 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 289 Calories; 9g Fat (28.2% calories from

fat); 8g Protein;

45g Carbohydrate; 9g Dietary Fiber; 8mg Cholesterol; 35mg Sodium. Exchanges: 2

1/2 Grain(Starch);

0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : Author: " Cool, crunchy, and chewy, this is a perfect summer salad. Whole

grains of any

type will work well here, but you'll need fast cooking pearled barley - or rice,

of course - if

you want to make this from scratch and serve it up within an hour. "

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

 

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