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Wheat Berry Veggie Salad with Citrus Vinaigrette

by SusySedano  |  Jul 14, 2012

Wheat Berry Veggie Salad with Citrus Vinaigrette
  1. PREP
  2. 0 m
  • COOK
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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

SERVES 4

  • 2 1/2 cups Free Range Chicken Broth (Low Sodium)
  • 1 cup Wheat Berries
  • 2 oz Frozen Corn
  • 1/8 tsp Kosher Salt
  • 2 cups Baby Spinach
  • 1 cup Cherry Tomatoes
  • 1/4 cup Red Onion
  • 2 tbsp Apple Cider Vinegar
  • 1 tsp Orange Peel
  • 2 tbsp Orange Juice
  • 2 tbsp Extra Virgin Olive Oil
  • 1 tbsp Honey

DIRECTIONS

1 Ingredients:
2 For the salad:
3 /2 cups low sodium chicken broth
4 cup uncooked wheat berries*
5 oz bag frozen corn
6 /8 teaspoon kosher salt
7 cups baby spinach leaves
8 cup cherry tomatoes
9 /4 cup red onion, chopped
10 Nonstick cooking spray
11
12 For the dressing:
13 tablespoons apple cider vinegar
14 teaspoons grated orange peel
15 tablespoons orange juice
16 tablespoons extra virgin olive oil (or canola oil)
17 tablespoon honey
18 /8 teaspoon ground cayenne pepper
19 /4 teaspoon kosher salt
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21 *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.
22
23 Directions:
24 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.
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26 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.
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28 Per serving: 178 calories, 4g fat, .5g saturated fat, 78mg sodium, 31g carbohydrates, 5g fiber, 5g sugars, 5g protein
29
  Lauren Harris-Pincus, MS, RD, and Kathleen Siegel, RD, CDN, co-founders of NutritionBabes.com