Rye Berry Salad with Smoked Trout

Rye Berry Salad with Smoked Trout

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From: EatingWell Magazine, January/February 2018

Rye berries are traditionally milled into flour to bake bread with, but we love their flavor in this healthy whole-grain salad, tossed with a caraway seed vinaigrette. Serve with roasted pork and an arugula salad for a complete meal.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 3 cups water
  • ¾ cup rye berries
  • ¼ cup cider vinegar
  • 1 teaspoon toasted caraway seeds
  • 1 teaspoon honey
  • 1 teaspoon whole-grain mustard
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 3 tablespoons extra-virgin olive oil
  • 3 cups slivered red cabbage
  • 3 scallions, sliced
  • 2 ounces smoked trout, flaked
  • ⅓ cup toasted walnuts, chopped

Preparation

  • Prep

  • Ready In

  1. Bring water and rye berries to a boil in a medium saucepan over high heat. Reduce heat to a simmer, cover and cook until tender, about 1¼ hours. Drain.
  2. Combine vinegar, caraway, honey, mustard, salt and pepper in a large bowl. Whisk in oil until combined. Add the rye berries, cabbage and scallions; toss to combine. Serve topped with trout and walnuts.
  • To make ahead: Refrigerate the dressed salad for up to 2 days. Top with trout and walnuts just before serving.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 215 calories; 12 g fat(2 g sat); 4 g fiber; 22 g carbohydrates; 7 g protein; 17 mcg folate; 2 mg cholesterol; 3 g sugars; 1 g added sugars; 468 IU vitamin A; 22 mg vitamin C; 44 mg calcium; 2 mg iron; 323 mg sodium; 145 mg potassium
  • Nutrition Bonus: Vitamin C (37% daily value)
  • Carbohydrate Servings:

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