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Italian Wheat Berry Salad

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Italian Wheat Berry Salad
  • Prep Time 20 min
  • Total Time 2 hr 30 min
  • Servings 4
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If you aren't familiar with wheat berry, it's a healthy whole-grain that pairs great with most salad ingredients. This recipe is Italian-inspired, topped with tomatoes, basil and fresh feta!

Ingredients

Salad

3 1/2
cups water
1
cup uncooked wheat berries
2
large tomatoes, chopped (2 cups)
1/4
cup chopped dry-pack sun-dried tomatoes
2
tablespoons coarsely chopped fresh basil leaves
1/4
cup crumbled reduced-fat feta cheese (1 oz)
Fresh basil sprigs, if desired

Dressing

2
tablespoons low-sodium vegetable juice
2
tablespoons red wine vinegar
1
tablespoon olive oil
1
clove garlic, finely chopped
1
teaspoon finely chopped shallot
1/4
teaspoon Italian seasoning
1/4
teaspoon salt
1/4
teaspoon pepper

Directions

  • 1 In 2-quart saucepan, heat water and wheat berries to boiling; reduce heat to low. Cover; simmer 60 to 70 minutes or until wheat berries are tender but still chewy. Drain.
  • 2 In small bowl, stir all dressing ingredients with whisk until blended. In medium bowl, toss wheat berries, tomatoes, sun-dried tomatoes and chopped basil. Pour dressing over mixture and mix well. Cover; refrigerate 1 to 3 hours to blend flavors.
  • 3 Divide salad evenly among 4 plates or bowls. Top each serving with 1 tablespoon cheese. Garnish with basil sprigs.
Tips  

Like a little meat in your salad? Add 1 cup chopped cooked chicken breast to the recipe for 60 additional calories per serving.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
45
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1g
6%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
320mg
14%
Potassium
370mg
11%
Total Carbohydrate
39g
13%
(
Dietary Fiber
7g
31%
,
Sugars
4g
)
Protein
9g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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