Tuscan Barley Salad
- 1/2 cup chopped walnuts
- 1 navel orange
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 4 cups cooked pearl barley
- 1/2 pound fennel bulb, thinly sliced (about 1 cup) and 2 tablespoons chopped fennel fronds
- 1/4 cup thinly sliced sun-dried tomatoes, packed in water
1. Toast walnuts in a nonstick skillet over medium heat, stirring frequently to prevent scorching, about 5 minutes or until fragrant. Transfer walnuts to a plate, and set aside.
2. Use a microplane grater or vegetable peeler ok to remove the zest from the orange (only the colorful skin, not the bitter white part underneath). If using a vegetable peeler, chop the zest finely; place zest in a large bowl. Carefully peel the orange with a knife, removing all of the white pith and outer membrane. Hold the fruit over the bowl and cut between the inner membranes to release the orange segments; let them drop into the bowl, along with the juices. Use clean hands to tear larger segments into smaller pieces.
3. Add olive oil and salt; toss until combined. Add barley, fennel, sun-dried tomatoes, and reserved walnuts. Toss until thoroughly combined.
- Yield: 4 (1 1/2 cups) servings
|Calories per serving:||380|
|Fat per serving:||17g|
|Saturated fat per serving:||2g|
|Monounsaturated fat per serving:||6.5g|
|Polyunsaturated fat per serving:||8g|
|Protein per serving:||7g|
|Carbohydrate per serving:||54g|
|Fiber per serving:||9g|
|Cholesterol per serving:||0mg|
|Sodium per serving:||230mg|
|Resistant starch per serving:||3.8g|
Good to Know
Make sure to batch-cook barley earlier in the week to speed the prep time for this high-fiber, high-Resistant Starch dish. The orange zest adds a wonderful bright flavor to the salad, which tastes even better if made a day ahead of time.