sw barley salad

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Southwest Barley Salad

 

Recipe By :Best Diabetes Cookbook, edited by Katherine Younker

Serving Size : 6 Preparation Time :0:00

Categories : Diabetic Grains

Salads

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups vegetable stock

3/4 cup pearl barley

1 cup corn kernels -- drained

1 cup canned black beans -- rinsed and drained

3/4 cup chopped red bell peppers

1/2 cup chopped green bell peppers

1/2 cup chopped green onions

DRESSING:

1/2 cup salsa -- (moderate heat)

3 tablespoons low-fat sour cream

2 tablespoons fresh lime or lemon juice

1/2 Cup chopped fresh cilantro -- (leaf coriander)

1 teaspoon minced garlic

 

1. In a saucepan over high heat, bring stock to a boil. Add barley; reduce

heat to medium-low. Simmer, covered, for 40 minutes or until barley is

tender and liquid is absorbed. Transfer to a serving bowl; cool to room

temperature. Add corn, black beans, red peppers, green peppers and green

onions.

 

2. In a bowl combine salsa, sour cream, lime juice, coriander and garlic.

Pour dressing over salad; toss to coat well.

 

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Per Serving (excluding unknown items): 256 Calories; 3g Fat (10.7% calories

from fat); 10g Protein; 49g Carbohydrate; 10g Dietary Fiber; 3mg

Cholesterol; 1055mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2

Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : Barley is one of those foods considered to be of low glycemic

index. This means that there may be less rise in blood glucose after

consuming this recipe in comparison to one of high glycemic index.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 1325 0 3379 0 0

 

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=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

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