Adventure into a sassy salad bursting with whole-grain goodness and vitamin-rich spinach.
Wheat Berry, Roasted Corn and Spinach Salad
- Prep Time 15 min
- Total 2 hr 0 min
- Servings 6
- Ingredients 15
Ingredients
Salad
- 3 1/2 cups water
- 1 cup uncooked wheat berries
- 1/2 teaspoon salt
- 1 bag (12 oz) frozen corn
- 1 tablespoon vegetable oil
- 1/2 teaspoon salt
- 2 cups baby spinach leaves
- 1 cup cherry tomatoes
- 1/4 cup chopped onion
Dressing
- 2 tablespoons white vinegar
- 1 teaspoon grated orange peel
- 2 tablespoons orange juice
- 2 tablespoons vegetable oil
- 1 tablespoon honey
- 1/8 teaspoon ground red pepper (cayenne)
Instructions
-
Step1In 2-quart saucepan, heat water, wheat berries and 1/2 teaspoon salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 hour 15 minutes to 1 hour 30 minutes or until tender. Drain; rinse with cold water to cool. Drain well.
-
Step2Meanwhile, heat oven to 450°F. In ungreased 15x10x1-inch pan, evenly spread corn. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt. Bake 15 minutes to roast corn. Set aside.
-
Step3In large bowl, stir together wheat berries, corn, spinach, tomatoes and onion.
-
Step4In 1-cup measuring cup, mix dressing ingredients with wire whisk until well blended. Stir into salad. Let stand 15 minutes before serving to blend flavors.
Nutrition
240
Calories
8g
Total Fat
6g
Protein
37g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 240
- Calories from Fat
- 70
- Total Fat
- 8g
- 12%
- Saturated Fat
- 1g
- 6%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 400mg
- 17%
- Potassium
- 270mg
- 8%
- Total Carbohydrate
- 37g
- 12%
- Dietary Fiber
- 6g
- 24%
- Sugars
- 6g
- Protein
- 6g
% Daily Value*:
- Vitamin A
- 25%
- 25%
- Vitamin C
- 10%
- 10%
- Calcium
- 4%
- 4%
- Iron
- 8%
- 8%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;Carbohydrate Choice
2 1/2Tips from the Betty Crocker Kitchens
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