Roasted Vegetable and Barley Salad - 32g Carbs, 3g Fiber
From: www.diabetesselfmanagement.com - This recipe was developed by
Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes
Educator in Lexington, Kentucky
If you thought that barley was only good in soup, think again! This
versatile salad is great warm, cool, or at room temperature.
Preparation time: 55 minutes
2 Tbsp olive oil
3 Tbsp white wine vinegar
2 tsp spicy brown mustard
1 clove (or 1 tsp) minced garlic
1/2 tsp salt
1/8 tsp black pepper
2 tsp dried parsley
1/2 tsp dried basil
Cooking spray
1 red bell pepper
1 small onion
1 medium zucchini (approximately 6–7 inches long)
1 cup uncooked quick barley
1 (8 3/4-oz can) no-salt-added corn, drained
Preheat broiler. In a small bowl, whisk together olive oil, wine vinegar,
brown mustard, garlic, salt, pepper, parsley, and basil; set aside.
Coat a 9″ x 13″ baking pan with cooking spray and set aside. Quarter
red bell pepper, remove seeds, and place pepper in a large bowl. Quarter
onion, separate the layers, and place in the bowl. Cut zucchini in
half lengthwise, then cut crosswise into 1/4-inch-thick slices; place
in the bowl. Drizzle vegetables with 3 tablespoons of the dressing and
toss to coat vegetables. Place vegetables in a single layer in the baking
pan.
With the broiler door cracked, broil vegetables 5–6 inches from the
heating element for 10–12 minutes. Pull rack partially out and turn
vegetables with tongs every 2–3 minutes. Remove pepper when the skin
wrinkles and begins to brown; set aside to cool. Remove other vegetables
when they are crisp-tender; set aside to cool. When pepper is cool to
the touch, peel off and discard skin. Chop pepper into bite-size
pieces; set aside.
Cook barley according to package directions, omitting any salt. Allow
cooked barley to cool if desired. In a serving dish, combine cooked
barley, roasted pepper, onion, zucchini, corn, and remaining dressing.
Toss well to coat. Serve immediately or cover and chill.
Yield: 5 cups
Serving size: 1/2 cup
Nutrition per Serving:
184 Calories, 4g Fat, <1g Saturated fat, 134mg Sodium, 5g Protein,
32g Carbs, 3g Fiber
Exchanges per serving: 1 1/2 starch, 1 vegetable, 1 fat
Carbohydrate choices: 2 1/2
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
