Barley Waldorf Salad
OK. We get it. It's going to be hot from now on, which means some of us will be thinking about cool, fresh-from-the-fridge salads for dinner. This updated version of the classic Waldorf salad knocks it out of the park by including pearl barley, a high-fiber high-protein whole grain that has a chewy texture and nutty flavor.
For those of you who are counting because it's bathing suit season: One serving has 205 calories, 6 grams of total fat and 1 gram of saturated fat.
3 cups water
2/3 cup pearl barley
3/4 teaspoon salt
1/4 cup plain low-fat yogurt
3 tablespoons diced sweet onion
2 tablespoons reduced-fat mayonnaise (I used regular mayo)
1 tablespoon fresh lemon juice
1 tablespoon fresh orange or tangerine juice
1/2 teaspoon sugar
1 large slightly tart apple, such as Braeburn, Gala or Granny Smith, cored, seeded and cut into 1/2-inch cubes
1 cup halved green seedless grapes
1/4 cup raisins or dried cranberries
Salt and freshly ground black pepper
Bibb lettuce leaves
1/3 cup pecan halves, toasted and finely chopped
1/3 cup almond slivers, toasted
Combine the water, barley and salt in medium saucepan; bring to a boil. Reduce heat, cover and simmer until tender, about 30 minutes. (I cooked mine for 40 minutes.) Drain in a colander, rinsing briefly with cold water to stop the cooking.
Stir together yogurt, onion, mayonnaise, lemon juice, tangerine or orange juice and sugar in a large bowl. Add barley, apple, grapes and raisins or cranberries; toss gently to coat evenly. Add salt and pepper to taste. Serve on lettuce leaves, sprinkled on top with toasted nuts.
Serves 4 to 6, depending on appetite.
-- Adapted from "Weight Watchers 50th Anniversary Cookbook: 280 Delicious Recipes for Every Meal" (St. Martin's Griffin, April 2013, $29.99)
Gretchen McKay: email@example.com, 412-263-1419 or on Twitter @gtmckay.