MEDITERRANEAN BARLEY SALAD
I created this dish in an effort to find something I can pack and bring to work for lunch that will keep me feeling full. Nothing undoes the hard work of eating a healthy diet quicker than a growling tummy. Studies have shown that barley contains dietary fiber that can slow glucose absorption and control blood sugar levels. I've used it as the base for the dish along with nutrient-packed veggies and lean protein. I suggest serving the salad at room temperature.
Provided by Diet It Up
Categories Lunch/Snacks
Time 1h15m
Yield 6 serving(s)
Number Of Ingredients 16
Steps:
- Preheat oven to 400 degrees.
- Add barley and chicken stock to a medium pot. Bring to a boil. Cover and simmer for 1 hour. Set aside.
- Place the chicken breast in a roasting pan, skin side up. Drizzle with 1 teaspoon olive oil and season with salt, pepper and garlic powder. Add about ¼ cup of water to the bottom of the pan. Roast at 400 degrees for 35 minutes or until the internal temperature reaches 160-165 degrees. Once the chicken is cool, discard the skin and bones and cut into cubes. Set aside.
- Add 1 tablespoon olive oil and garlic to a deep pot. Cook garlic on medium heat for 2 minutes. Add spinach and crushed red pepper flakes. Saute until spinach is wilted, about 5 minutes. Drain off any excess liquid and set aside.
- In a large bowl, combine the barley, cubed chicken, wilted spinach, grape tomatoes, red onion, kalamata olives, feta cheese and Italian dressing. Stir together and re-season if necessary. Serve at room temperature.
Nutrition Facts : Calories 281.1, Fat 10.8, SaturatedFat 2.3, Cholesterol 27.8, Sodium 341.7, Carbohydrate 31.1, Fiber 7, Sugar 3.5, Protein 16.4
MEDITERRANEAN SALAD
Provided by Giada De Laurentiis
Time 1h
Yield 6 servings
Number Of Ingredients 12
Steps:
- In a medium saucepan, warm 3 tablespoons of the olive oil over medium heat. Add the garlic and cook for 1 minute. Add the couscous and cook until toasted and lightly browned, stirring often, about 5 minutes. Carefully add the stock, and the juice of 1 lemon, and bring to a boil. Reduce the heat and simmer, covered, until the couscous is tender, but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain the couscous.
- In a large bowl, toss the cooked couscous with the remaining olive oil, remaining lemon juice, zest, salt, and pepper and let cool.
- Once the couscous is room temperature, add the fresh herbs, dried cranberries, and almonds. Toss to combine and serve.
MEDITERRANEAN BARLEY SALAD
Provided by Food Network Kitchen
Categories side-dish
Time 55m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Bring broth to a boil in a medium saucepan. Add the barley, oil, and salt. Bring back to a boil, adjust heat to maintain a gentle simmer, cover and cook until tender, about 30 minutes. Remove from the heat and let stand, covered, for 10 minutes more. Drain excess liquid, if needed. Cool.
- Meanwhile, whisk the lemon juice, salt, and pepper in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing. Add the barley and the remaining salad ingredients and toss to coat with the dressing. Serve.
MEDITERRANEAN EGGPLANT AND BARLEY SALAD
The deep flavors in this lush and hearty dish are too good for anyone to pass up. Vegetarians can substitute water for the chicken broth and still enjoy the succulent, melt-in-your-mouth eggplant.
Categories Herb Olive Onion Tomato Vegetable Side Roast Picnic Backyard BBQ Barley Eggplant Gourmet Dairy Free Peanut Free Tree Nut Free Soy Free Kosher
Yield 4 (main course) or 8 (side dish) servings
Number Of Ingredients 21
Steps:
- Roast eggplant and zucchini:
- Put oven racks in upper and lower thirds of oven and preheat oven to 425°F.
- Toss eggplant and zucchini with 5 tablespoons oil, 3/4 teaspoon salt, and 3/4 teaspoon pepper in a bowl, then spread in 2 oiled large shallow (1-inch-deep) baking pans. Roast vegetables in oven, stirring occasionally and switching position of pans halfway through baking, until vegetables are golden brown and tender, 20 to 25 minutes total. Combine vegetables in 1 pan and cool, reserving other pan for cooling barley.
- Cook barley:
- Heat 2 tablespoons oil in a 3- to 4-quart heavy pot over moderately high heat until hot but not smoking, then cook scallion, cumin, coriander, and cayenne, stirring, until fragrant, about 1 minute. Add barley and cook, stirring until well coated with oil, 2 minutes more. Add broth and water and bring to a boil. Reduce heat and simmer, covered, until all of liquid is absorbed and barley is tender, 30 to 40 minutes. Remove from heat and let stand, covered, 5 minutes. Transfer to reserved shallow baking pan and spread to quickly cool, uncovered, to room temperature, about 20 minutes.
- Make dressing and assemble salad:
- Whisk together lemon juice, garlic, sugar, and remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, and 3 tablespoons oil in a large bowl. Add barley, roasted vegetables, and remaining ingredients to bowl with dressing and toss until combined well. Serve with cheese slices.
MEDITERRANEAN BEAN SALAD
This is an easy, healthy salad that is a great side dish to BBQ chicken, beef or fish! It can also be easily adapted to a Tex-Mex style by changing the lemon to lime, parsley to cilantro and adding ground cumin and/or chili powder! Be sure to add the lemon zest (or lime zest) as this really adds a ZING to the salad!
Provided by sourdough girl
Time 2h20m
Yield 4
Number Of Ingredients 9
Steps:
- In a large bowl, stir together the garbanzo beans, kidney beans, lemon juice and zest, tomato, onion, parsley, capers, olive oil and salt. Cover, and refrigerate for about 2 hours, stirring occasionally, before serving.
Nutrition Facts : Calories 328.9 calories, Carbohydrate 46.6 g, Fat 12 g, Fiber 13.4 g, Protein 12.1 g, SaturatedFat 1.6 g, Sodium 874.1 mg, Sugar 1.3 g
MEDITERRANEAN MEDLEY SALAD
This refreshing alternative to pasta salad is perfect for casual summer luncheons. "You can serve it as a main dish with the tuna...or without it for a nice rice side," suggests Merwyn Garbini of Tucson, Arizona. "Sometimes, I substitute reduced-fat mayonnaise for the olive-oil".
Provided by Taste of Home
Categories Lunch
Time 10m
Yield 4 servings.
Number Of Ingredients 19
Steps:
- In a large bowl, combine the first 10 ingredients. In a jar with a tight-fitting lid, combine salad dressing ingredients; shake well. Pour over salad and toss to coat. Cover and refrigerate for at least 1 hour.,
Nutrition Facts : Calories 284 calories, Fat 11g fat (2g saturated fat), Cholesterol 18mg cholesterol, Sodium 669mg sodium, Carbohydrate 33g carbohydrate (0 sugars, Fiber 5g fiber), Protein 14g protein. Diabetic Exchanges
MEDITERRANEAN BARLEY SALAD
A great chilled whole-grain salad to serve with grilled chicken, or on its own for lunch. Can be improved with a combination of whole grains, but the barley works on its own.
Provided by Jessica Juren
Categories Grain Salads
Time 1h45m
Yield 6
Number Of Ingredients 9
Steps:
- Bring barley and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the barley is tender, but still slightly firm in the center, about 30 minutes. Drain and cool to room temperature in a bowl.
- Puree the sun-dried tomatoes, garlic, 2 tablespoons olive oil, and balsamic vinegar in a blender until smooth. Pour over the barley. Fold in the cilantro, olives, and remaining olive oil until blended. Cover, and refrigerate until cold. Stir before serving.
Nutrition Facts : Calories 219.6 calories, Carbohydrate 25.9 g, Fat 11.8 g, Fiber 6.3 g, Protein 4.5 g, SaturatedFat 1.7 g, Sodium 221.1 mg, Sugar 1.5 g
MEDITERRANEAN BARLEY SALAD
Make this Mediterranean Barley Salad part of the menu tonight. This Mediterranean Barley Salad includes olives, feta cheese and sweet cherry tomatoes.
Provided by My Food and Family
Categories Home
Time 55m
Yield Makes 8 servings.
Number Of Ingredients 8
Steps:
- Bring water to boil in large saucepan on medium-high heat. Add barley; return to boil. Simmer on medium-low heat 45 min. or until barley is tender. Drain barley; cool.
- Place barley in large bowl. Add remaining ingredients; mix lightly.
Nutrition Facts : Calories 150, Fat 6 g, SaturatedFat 2 g, TransFat 0 g, Cholesterol 10 mg, Sodium 370 mg, Carbohydrate 0 g, Fiber 5 g, Sugar 0 g, Protein 6 g
FAVORITE MEDITERRANEAN SALAD
Got a crowd coming over for a backyard barbecue? This crisp, big-batch Mediterranean salad recipe makes a great accompaniment to any main dish you fix on the grill. -Pat Stevens, Granbury, Texas
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 28 servings (3/4 cup each).
Number Of Ingredients 14
Steps:
- In a very large salad bowl, combine the first seven ingredients. In a small bowl, whisk the dressing ingredients. Drizzle over salad and toss to coat.
Nutrition Facts : Calories 69 calories, Fat 6g fat (1g saturated fat), Cholesterol 2mg cholesterol, Sodium 117mg sodium, Carbohydrate 2g carbohydrate (1g sugars, Fiber 1g fiber), Protein 1g protein. Diabetic Exchanges
CHILLED MEDITERRANEAN BARLEY SALAD
Posted in the MyFoodDiary.com forums, from a newspaper article some time back. Excellent salad, and very healthy. Tasty. Healthy. You can't go wrong. Even my kids like this one.
Provided by MathMom.calif
Categories Grains
Time 50m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Cook the barley in the broth along with the chopped sun-dried tomatoes for about 30-40 minutes, until the liquid is absorbed and the barley is tender. Allow to cool to room temperature.
- Mix the oil, vinegar and mustard thoroughly.
- Add the remaining ingredients to the barley mixture (green onions through feta cheese), stir, and then add the oil and vinegar mixture, stirring again.
- Add salt and pepper if needed for your taste.
- Variations:
- •Serve on a bed of torn romaine with some chicken for a main dish.
- •Add toasted pine nuts.
- •Use fresh tomatoes instead of sun-dried, if you have good tomatoes available.
- •Use fresh oregano (1 Tbsp instead of 1 tsp) if you have fresh herbs available.
- For vegetarian use only the vegetable broth.
Nutrition Facts : Calories 205.2, Fat 6.5, SaturatedFat 1.7, Cholesterol 5.6, Sodium 181, Carbohydrate 32.8, Fiber 6.4, Sugar 4.4, Protein 5.3
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