• Wild rice and barley salad

  • This hearty, high-fiber salad is great on its own, or makes a wonderful accompaniment to meatloaf, steak or chicken. Leftovers can be combined with frozen, chopped vegetables for an easy stir-fry.
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  • This hearty, high-fiber salad is great on its own, or makes a wonderful accompaniment to meatloaf, steak or chicken. Leftovers can be combined with frozen, chopped vegetables for an easy stir-fry.
    Start to finish: 3 hours
    (15 minutes active)
    Servings: 8
    Ingredients:
    1¾ cups fat-free, lower-sodium chicken broth
    1/2; cup uncooked brown and wild rice mix
    1/2; cup uncooked pearl barley
    ¾ cup canned chickpeas, rinsed and drained
    1/3 cup golden raisins
    1/4 cup sliced scallions
    2 tablespoons red-wine vinegar
    11/2; teaspoons extra-virgin olive oil
    1 teaspoon Dijon-style mustard
    1/4 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    2 tablespoons chopped fresh basil
    2 tablespoons sliveredalmonds, toasted
    Directions:
    In a medium saucepan, combine the broth, rice mix and barley. Bring to a boil, then cover, reduce heat and simmer 40 minutes or until liquid is absorbed. Remove pan from heat and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add the chickpeas, raisins and scallions. Toss to combine.
    In a small bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Pour this over rice and chickpea mixture, then toss well. Cover and refrigerate 2 hours. Just before serving, stir in the basil and almonds.
    — Recipe from the January 2008 issue of Cooking Light magazine
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