Wheat Berry, Roasted Corn and Spinach Salad

  • Prep 15 min
  • Total 2 hr 0 min
  • Servings 6

Ingredients

Salad

3 1/2
cups water
1
cup uncooked wheat berries
1/2
teaspoon salt
1
bag (12 oz) frozen corn
1
tablespoon vegetable oil
1/2
teaspoon salt
2
cups baby spinach leaves
1
cup cherry tomatoes
1/4
cup chopped onion

Dressing

2
tablespoons white vinegar
1
teaspoon grated orange peel
2
tablespoons orange juice
2
tablespoons vegetable oil
1
tablespoon honey
1/8
teaspoon ground red pepper (cayenne)

Steps

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  • 1
    In 2-quart saucepan, heat water, wheat berries and 1/2 teaspoon salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 hour 15 minutes to 1 hour 30 minutes or until tender. Drain; rinse with cold water to cool. Drain well.
  • 2
    Meanwhile, heat oven to 450°F. In ungreased 15x10x1-inch pan, evenly spread corn. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt. Bake 15 minutes to roast corn. Set aside.
  • 3
    In large bowl, stir together wheat berries, corn, spinach, tomatoes and onion.
  • 4
    In 1-cup measuring cup, mix dressing ingredients with wire whisk until well blended. Stir into salad. Let stand 15 minutes before serving to blend flavors.

Notes









Tips

Expert Tips

  • Wheat berries are whole, unprocessed kernels of wheat. Look for wheat berries in the cereal, self-serve bulk foods or natural-foods section of your supermarket.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
70
% Daily Value
Total Fat
8g
12%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
400mg
17%
Potassium
270mg
8%
Total Carbohydrate
37g
12%
Dietary Fiber
6g
24%
Sugars
6g
Protein
6g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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