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Three-Grain Salad

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Betty Crocker Kitchens
Updated Mar 24, 2009
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Wheat berries, rice and barley add whole-grain goodness to a super side.

Three-Grain Salad

  • Prep Time 25 min
  • Total 3 hr 30 min
  • Servings 5
  • Ingredients 16
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Ingredients

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

Instructions

  • Step 
    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.
  • Step 
    2
    In small bowl, mix dressing ingredients.
  • Step 
    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.

Nutrition

510 Calories
16g Total Fat
8g Protein
83g Total Carbohydrate
30g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
510
Calories from Fat
140
Total Fat
16g
24%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
40mg
2%
Potassium
290mg
8%
Total Carbohydrate
83g
28%
Dietary Fiber
11g
44%
Sugars
30g
Protein
8g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
6%
6%
Calcium
6%
6%
Iron
15%
15%
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 Choice
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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