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Kamut, Orange, and Fennel Salad

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Kamut, Orange, and Fennel Salad
  • Prep Time 20 min
  • Total Time 9 hr 30 min
  • Servings 8
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Make your whole grains happening! Combine kamut berries with fennel, olives and bell pepper for a colorful side dish that is bursting with flavor. From Prevention® Healthy Cooking.

Ingredients

1
cup kamut berries
2
cups water
1/2
cup water
1
cup chicken or vegetable broth
3
medium navel oranges
2
tablespoons extra-virgin olive oil
1
tablespoon balsamic vinegar
1/2
teaspoon salt
1/4
teaspoon black pepper
1
medium fennel bulb, quartered, cored and diced
1
large red bell pepper, chopped
1
small red onion, chopped
1/4
cup kalamata olives, pitted and halved

Directions

  • 1 Place kamut berries in a fine-mesh strainer and rinse under cold running water until water runs clear. Place in bowl with the 2 cups of water. Let stand 8 hours or overnight; drain.
  • 2 In medium saucepan, heat kamut berries, the remaining 1/2 cup water and the broth to boiling; reduce heat. Cover and simmer 45 minutes or until berries are tender and some of the grains have burst.
  • 3 Drain in a colander; place in medium bowl. Cool at least 30 minutes.
  • 4 Cut off peel and most of the white membrane from 2 of the oranges. Cut each orange in half through the top end and place each half flat on a cutting board. Cut into 1/2-inch slices. Juice the remaining orange. In small bowl, whisk together orange juice, oil, vinegar, salt and pepper.
  • 5 Add fennel, bell pepper, onion and olives to the kamut berries. Stir in orange juice mixture, tossing to coat well. Gently stir in oranges.
  • 6 Serve immediately or cover and refrigerate up to 24 hours.
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Tips  

Did you know that kamut is a whole grain? Whole grains may help reduce blood cholesterol when eaten as part of a healthy diet.

Stop Dieting and Lose Weight from Prevention® (2003) p. 252

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
7%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
330mg
14%
Potassium
380mg
11%
Total Carbohydrate
26g
9%
(
Dietary Fiber
5g
22%
,
Sugars
6g
)
Protein
4g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
90%
90%
Calcium
6%
6%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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