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

Gallery

Recipe Summary test

active:
30 mins
total:
5 hrs 10 mins
Servings:
12
Advertisement

Ingredients

Ingredient Checklist

Directions

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.

    Advertisement
  • 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

1 serving
144 calories; protein 3.9g; carbohydrates 27g; dietary fiber 3.5g; sugars 1.3g; fat 2.7g; saturated fat 0.4g; vitamin a iu 146.1IU; vitamin c 11mg; folate 19mcg; calcium 28.7mg; iron 1.3mg; magnesium 41.4mg; potassium 220.3mg; sodium 104.8mg.

1 starch, 1 vegetable, 1/2 fat, 1/2 fruit

Advertisement