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Recipe

Three-Grain Salad

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Wheat berries, rice and barley add whole-grain goodness to a super side.

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( 5 Ratings)

5 Ratings

5 Stars 60%

4 Stars 40%

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Member Reviews ( 1 )

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PREP TIME 25 Min
TOTAL TIME 3 Hr 30 Min
SERVINGS 5

Salad

5 1/2: cups water

1: cup uncooked wheat berries

1/3: cup uncooked long-grain brown rice

1/2: cup uncooked hulled or pearl barley

1/2: cup dried cherries or cranberries

1/4: cup diced carrot

1/4: cup diced celery

1/4: cup chopped fresh parsley, if desired

1: medium unpeeled eating apple, chopped (1 cup)

4: medium green onions, chopped (1/4 cup)

Sweet Red Onion Dressing

1/3: cup sugar

1/3: cup canola oil

1/3: cup cider vinegar

2: tablespoons grated red onion

2: teaspoons Worcestershire sauce

2: cloves garlic, finely chopped

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1 In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in brown rice and barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
2 In small bowl, mix dressing ingredients.
3 In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.

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Expert Tips

Each serving of this salad offers 1 serving of whole grain.

When pomegranates are in season, the seeds make a great substitution for the cherries.

Make this salad up to 24 hours ahead. The amazing flavors develop more with time.

Got questions? Our experts have the answers. Ask Betty now.

Nutrition Information:

1 Serving (1 Serving)

Calories 510

(Calories from Fat 140),

Total Fat 16g

(Saturated Fat 1g,
Trans Fat 0g),

Cholesterol 0mg;
Sodium 40mg;
Total Carbohydrate 83g

(Dietary Fiber 11g,
Sugars 30g),

Protein 8g;

Percent Daily Value*:

Exchanges:

2 1/2 Starch;
0 Fruit;
3 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
0 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
3 Fat;

Carbohydrate Choices:

5 1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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Posted 3/17/2011 6:51:08 PM REPORT ABUSE babybundt said:

Rating:

This is a great salad. I get rave reviews every time i make it. i have added diced turkey to it to make it a main dish salad. i have replaced the sugar with splenda to make it sugar free. nice to take to a BBQ or pot luck.......

This reply was: Helpful Inspiring