The addition of pea pods and raisins to rice and barley makes this crowd-pleasing salad extra nutritious. Chill for at least four hours to give the salad time to soak up the flavors of the low-fat orange dressing. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Bring the water to boiling in a large saucepan; stir in uncooked wild rice and barley. Return to boiling; reduce heat. Cover and simmer about 40 minutes or until wild rice and barley are tender. Drain off liquid. Transfer wild rice and barley to a large bowl.

  • Stir in pea pods, raisins, scallions, the 2 teaspoons orange peel, the orange juice, oil, salt, and pepper. Cover and chill for 4 to 6 hours.

  • To serve, stir in mint. If desired, garnish with additional orange peel.

Nutrition Facts

144 calories; 2.7 g total fat; 0.4 g saturated fat; 105 mg sodium. 220 mg potassium; 27 g carbohydrates; 3.5 g fiber; 1 g sugar; 3.9 g protein; 146 IU vitamin a iu; 11 mg vitamin c; 19 mcg folate; 29 mg calcium; 1 mg iron; 41 mg magnesium;