Wheat Berry and Broccoli Salad Recipe
Makes 6 servings
Ever had broccoli salad? Between the mayo, bacon and cheese, a half cup can have 300 calories and 30 grams of fat. In this recipe, a vinaigrette replaces the mayo, while tomatoes bulk up the salad. It's full of interesting, healthy ingredients. We use toasted almonds to replace the bacon while retaining the dish's slight smokiness.
You can leave the broccoli raw or slightly steam it in the microwave. Don't overcook it, though. It should still be crunchy. If you have any salad left, pack it for lunch the next day.
3⁄4 cup wheat berries, washed, soaked in 3 cups cool water for 12 hours or overnight
3 cups broccoli, chopped (1 1⁄2 pounds)
1 cup grape tomatoes, sliced in half
1 1⁄2 tbsp lemon juice
2 tbsp slivered almonds, toasted
For the Dressing:
2 tsp Dijon mustard
1 tbsp white-wine vinegar
1⁄4 tsp black pepper
4 tsp olive oil
2 tbsp finely diced shallots
1. Drain the wheat berries, discard the soaking liquid, and place the wheat berries in a medium-size saucepan with 2 1⁄2 cups of water.
2. Bring to a boil, reduce to a simmer, cover, and cook until berries are tender but still have a slight crunch, 50 minutes to 1 hour. If you hear the wheat berries popping in the pan, quickly add more water.
3. Steam the broccoli in a microwave for 2 minutes. Transfer the broccoli to a large mixing bowl, add the tomatoes and the hot wheat berries, and stir to combine. Pour lemon juice over the mixture.
4. Make the dressing. Combine the mustard,vinegar, and pepper in a blender or food processor (or in a bowl if using an immersion blender). Process and slowly pour in the oil to emulsify. Stir in shallots. Pour the dressing over the wheat-berry mixture and stir to combine. Garnish with the almonds.
Note: Forget to soak your wheat berries? Boil them for 1 hour 15 minutes to 1 1⁄2 hours, until they reach the desired chewy texture.
138.2 calories, 4.6 g total fat, 0 mg cholesterol, 55.1 mg sodium, 21.1 g total carbs, 4.9 g dietary fiber, 5.1 g protein
Photo by Randall Hoover Photography
Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight
© 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold or by clicking here.