Perfect Grains for your Recipes

Colorado's Best
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Time and time again we are told to eat whole grain, but with so many different choices out there it can be hard knowing what grains are best for you.   King Soopers registered dietitian Mara Mcguin shows us a delicious recipe with all the nutritional needs we need.

Vinaigrette Ingredients – only use half for the salad, the other half is to save and use later

  • 3 tablespoons red wine vinegar
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon honey
  • ½ cup olive oil

Salad Ingredients:

  • 4 cups low-sodium vegetable broth
  • 1 ½ cups barley
  • 2 cups grape tomatoes, halved
  • 7 ounces queso fresco cheese, crumbled
  • 1 cup chopped fresh basil
  • 1 cup chopped green onions
  • ½ cup almonds, chopped (or you can buy slivered for convenience)

Directions:

  1. Rinse barley, and place in a small bowl. Cover with two inches of water, and soak for an hour. Drain.
  2. Pour olive oil, red wine vinegar, lemon juice, and honey in a small container with a lid (a mason jar works great). Season vinaigrette with salt and pepper, if desired. Cover and chill.
  3. Bring broth plus an additional ½ cup water to a boil in a large heavy saucepan. Stir in barley, reduce heat, cover, and boil until tender but still firm to bite, about 20 minutes. Drain.
  4. Transfer cooked barley to a large wide bowl, tossing frequently until cool.
  5. Mix tomatoes, queso fresco, basil, green onions, and almonds into barley.
  6. Add ½ of the vinaigrette and toss to coat.
  7. Serve at room temperature, or chilled.

 

Nutrition Facts:

Serving size – ½ cup

Calories: 170

Total fat: 7g

Saturated fat: 1.5g

Sodium: 65mg

Dietary Fiber: 5g

Protein: 5g

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