• CHILLED BARLEY SALAD
  • 1 1/2 cups uncooked medium pearl barley
  • 1 cup frozen corn
  • 1 small sweet red pepper, chopped
  • ½ onion, chopped
  • 1/3 cup grated Parmesan cheese
  • 1 Tablespoon olive oil
  • DRESSING:
  • 1/4 cup balsamic vinegar
  • 2 Tablespoons water
  • 1 teaspoon Italian seasoning
  • juice from 1 lemon
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/4 cup olive oil
  • 1/4 teaspoon pepper

Using barley rather than pasta is an excellent method to get in your whole grain products. Barley is another great supply of fiber and protein to fill you up and the mineral manganese. Manganese is important for regular brain and nerve functionality. Serve this meal at the summertime picnics rather than the standard pasta salad. It offers a lot more nutrition, less fat, and is also simply a good change of pace through the “usual” picnic fare.

Cook the barley in the low to medium pot based on package instructions. As the barley is preparing, sauté the corn, red pepper, and onion in oil till tender, around five minutes.

Completely whisk the lemon juice, water, vinegar, and seasonings.

Toss the barley, sautéed vegetables, dressing, and parmesan cheese inside a big dish and cover. Chill for two hours minimal (recommended that you chill it overnight).

Makes ten servings

Nutrition:
sodium – 57 mg
calories – 200
protein – 5 g
fiber – 5.4 g
saturated fat – 1.5 g