Wheat Berry Pilaf Salad

09 January, 2013

 

Wheat Berry Pilaf Salad

Makes 12 servings

Ingredients:

·         1 cup wheat berries, uncooked

·         ½ cup wild rice, uncooked

·         1 bunch green onions, chopped

·         ½ cup pecans, toasted

·         ¾ cup dried cranberries

·         1 bunch cilantro, chopped

·         2 T. raspberry basil or blackberry balsamic vinegar

·         6 T. olive oil

·         2 T. sugar

·         Salt to taste

Directions:

·         Cook wheat berries and rice separately per package directions

·         Spread in a large shallow bowl or pan to cool. Fluff with fork

·         Add onions, pecans, cranberries, and cilantro

·         Dissolve sugar in vinegar, and slowly add oil to vinegar

·         Add dressing to salad ingredients  and thoroughly toss salad

·         Let stand 3 hours or overnight

Per ½ cup serving:  160 calories; protein 3 grams; fat 9 grams; CHO 19 grams; fiber 3 grams

Options:

·         Omit wild rice and just use more wheat berries

·         Use a flavored balsamic vinegar instead of the raspberry vinegar

·         Add chopped, cooked chicken

 

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