Chili-Lime Barley & Vegetable Salad
One of many benefits of a full-fat cheese is that it melts properly; however in chilly dishes (like this salad) the place meltability shouldn’t be a difficulty, you need to use a lower-fat cheese with no sacrifice and the well being advantages are apparent. In case you want, substitute quick-cooking barley for the pearl.
Makes four servings
1½ cups pearl barley
¾ teaspoon salt
four teaspoons vegetable oil, corresponding to olive or canola oil
1 purple bell pepper, reduce into ½-inch squares
1 medium purple onion, coarsely diced
three cloves garlic, minced
1½ cups frozen corn kernels
2 teaspoons chili powder
¼ cup contemporary lime juice
½ teaspoon black pepper
1 cup crumbled reduced-fat feta cheese (four ounces)
1. In a big saucepan, prepare dinner the barley in accordance with the bundle instructions, utilizing ¼ teaspoon of the salt. Drain effectively.
2. In the meantime, in a big nonstick skillet, warmth two teaspoons of the oil over medium warmth. Add the bell pepper, onion and garlic. Prepare dinner, stirring ceaselessly, till the pepper is crisp-tender, about 5 minutes.
three. Add the corn and chili powder. Improve the warmth to medium-high and prepare dinner till the corn is piping sizzling, about 5 minutes.
four. In a big bowl, whisk collectively the remaining ½ teaspoon salt, lime juice and black pepper. Add the barley, sautéed greens and the remaining two teaspoons oil, tossing to mix. Add the cheese and toss gently. Serve at room temperature or evenly chilled.
Diet per serving: 322 energy, four.9g complete fats (2.4g saturated), 10mg ldl cholesterol, 9g dietary fiber, 63g carbohydrate, 15g protein, 828mg sodium.
Good supply of: beta glucan, fiber, lutein, vitamin C.
Barley salad: completely different spins
- Lemon-Mint Barley Salad Observe the instructions for Chili-Lime Barley & Vegetable Salad, however substitute 1½ cups diced contemporary fennel for the corn and one teaspoon crushed fennel seeds for the chili powder in step three. Substitute lemon juice for the lime juice and add ¼ cup chopped contemporary mint in step 4.