Looking for a little different dish to pass? Give this a try!
Sesame-Wheat Berry Salad
- Prep Time 30 min
- Total 2 hr 0 min
- Servings 8
- Ingredients 13
Ingredients
Salad
- 1 cup uncooked wheat berries
- 2 1/2 cups chicken broth
- 1/2 cup chopped celery
- 1/2 cup chopped seeded cucumber
- 1/2 cup shredded carrot
- 4 medium green onions, sliced (1/4 cup)
- 2 tablespoons sesame seed, toasted
Dressing
- 2 tablespoons sugar
- 2 tablespoons rice vinegar
- 1 tablespoon vegetable oil
- 1 1/2 teaspoons sesame oil
- 1 teaspoon Thai chili garlic paste
- 1/2 teaspoon reduced-sodium soy sauce
Instructions
-
Step1In 2-quart saucepan, heat wheat berries and chicken broth to boiling over high heat; stir. Reduce heat to low; cover and simmer about 1 hour or until wheat is tender. Drain and cool to room temperature, about 20 minutes.
-
Step2Meanwhile, in small jar with tight-fitting lid, mix dressing ingredients. Cover; shake well.
-
Step3In medium bowl, mix remaining salad ingredients. Pour dressing over salad; toss to coat. If making ahead, add toasted sesame seed just before serving.
Nutrition
120
Calories
5g
Total Fat
3g
Protein
15g
Total Carbohydrate
4g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 120
- Calories from Fat
- 45
- Total Fat
- 5g
- 7%
- Saturated Fat
- 1g
- 4%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 360mg
- 15%
- Potassium
- 180mg
- 5%
- Total Carbohydrate
- 15g
- 5%
- Dietary Fiber
- 2g
- 9%
- Sugars
- 4g
- Protein
- 3g
% Daily Value*:
- Vitamin A
- 25%
- 25%
- Vitamin C
- 2%
- 2%
- Calcium
- 0%
- 0%
- Iron
- 4%
- 4%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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