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Wheat Berry Veggie Salad with Citrus Vinaigrette

Wheat Berry Veggie Salad with Citrus Vinaigrette
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Prep Time: 0 min Serves: 4
Cooking Time: 0 min Yield: 4 Servings
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This light recipe pairs well with any barbecue meats or seafood and can be made into a hearty meal by adding diced chicken, shrimp, tofu, or other lean protein source, says Lauren Harris-Pincus, RD, co-founder of NutritionBabes.com. “It’s also a great source of fiber and a welcome whole grain at summer barbeques, which are typically full of refined carbohydrates.”

Ingredients

Directions

Ingredients:
For the salad:
2 1/2 cups low sodium chicken broth
1 cup uncooked wheat berries*
1 2 oz bag frozen corn
1/8 teaspoon kosher salt
2 cups baby spinach leaves
1 cup cherry tomatoes
1/4 cup red onion, chopped
Nonstick cooking spray

For the dressing:
2 tablespoons apple cider vinegar
1 teaspoons grated orange peel
2 tablespoons orange juice
2 tablespoons extra virgin olive oil (or canola oil)
1 tablespoon honey
1/8 teaspoon ground cayenne pepper
1/4 teaspoon kosher salt

*Depending on the brand of wheat berries you purchase, the cooking time will vary greatly. Harris-Pincus recommends looking for a parboiled variety. It will only require 15 minutes to cook, while some brands can take up to 2 hours.

Directions:
In a medium saucepan, heat broth and wheat berries to a boil. Cover and reduce heat to low, following directions on the package to determine cooking time. When tender, drain and rinse with cold water. Drain well and set aside. While wheat berries are cooking, heat oven (or large toaster oven) to 450 degrees F. Spray baking pan with nonstick spray and spread out corn. Sprinkle with 1/8 teaspoon kosher salt, and bake for 12-15 minutes. Remove from oven and set aside. In a large mixing bowl combine wheat berries, corn, spinach, tomatoes, and chopped onion.

In a small bowl, combine dressing ingredients. Whisk until blended. Pour over salad and gentlymix. Let stand at least 15 minutes to allow flavors to develop.

Per serving: 178 calories, 4g fat, .5g saturated fat, 78mg sodium, 31g carbohydrates, 5g fiber, 5g sugars, 5g protein

- Lauren Harris-Pincus, MS, RD, and Kathleen Siegel, RD, CDN, co-founders of NutritionBabes.com

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