Spring into Salad with Rochelle Trotter: Mediterranean Grain - Philadelphia News, Weather and Sports from WTXF FOX 29

Spring into Salad with Rochelle Trotter: Mediterranean Grain recipe

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CHICAGO (FOX 32 News) -

"Not Your Mama's Salad" is the second installment of Good Day Chicago's four-part Spring into Salads series with lifestyle consultant Rochelle Trotter.

Let's get busy incorporating at least three servings of whole grains into our meal plan each day. Consider making a grain salad your meal, or add your favorite seafood or poultry item into the salad for added protein.

The benefits of eating whole grains are tremendous including being high in fiber, heart healthy, protein-packed and most of all they taste great! Additionally, they pair wonderfully with almost any food item.

Just remember, the secret to success with grain based salads is to allow them to come to room temperature before serving them. Often if served too cold, the accompanying flavors don't come through on the palate. So let's give grains a try!

MEDITERRANEAN GRAIN SALAD

This is a great way to introduce grains into your meal plan. If you don't have barley or wheat berries just use any grain (brown rice, quinoa) as a substitute.

Adapted from Sara Moulton.  Serves four.

INGREDIENTS

Salad:

  • 1/4 cup barley
  • Salt
  • 1 cup wheat berries
  • 1/2 cup pitted, halved kalamata olives
  • 1/2 cup crumbled feta cheese
  • 1/2 cup small diced cucumber
  • 1/2 cup cherry tomatoes slicked in half
  • 1/4 cup red onion thinly sliced
  • 1/4 cup roughly chopped parsley leaves
  • 1/4 cup finely chopped dill

Dressing:

  • 1/4 cup red wine vinegar
  • 3 cloves garlic, finely minced
  • 1 teaspoon fresh lemon juice
  • 3/4 cup olive oil
  • Salt and pepper

DIRECTIONS

  1. Make the salad: Bring a large pot of water to a boil. Add the barley and cook for 15 minutes. Add the wheat berries and cook on low heat, stirring occasionally, until tender, about 30 minutes until done. Drain, transfer to a bowl, and cool.
  2. When cool, combine with the remaining ingredients and toss gently.
  3. To make the dressing: Whisk together the vinegar, garlic and lemon juice. While whisking, drizzle in the oil to make a smooth dressing. Season with salt and pepper, to taste.
  4. Pour half of the dressing over the salad and toss to combine thoroughly. Serve with the remaining dressing on the side.

*Add grilled chicken or grilled salmon if desired.

Special Note: This may be made ahead and kept covered tightly in the refrigerator. Be sure to only use HALF of the dressing prior to refrigeration. Remove the salad from the refrigerator and allow to come to room temperature about 30 minutes prior to desired serving time. Serve with the remaining dressing.

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