Monday, October 17, 2016

80--- The Fall Chop

Chopped salads are so appealing.  Everything is a uniform size, making any mixture a bit more tantalizing. This chopped salad has all of the healthy fall favorites; a seed, a squash, a fruit, a grain, and a green.

The Fall Chop
Makes 5-6 cups

1/2 cup chopped red onion
1/2 cup uncooked pearled barley*
1 cup low sodium vegetable or chicken broth *
1 cup butternut squash cubes **
1/3 cup roasted sunflower seeds
2 cups chopped kale
1 apple of your choice, cored and chopped
1/4 cup crumbled feta cheese

1 1/2 Tbsp olive oil
1/4 cup apple cider vinegar
2 tsp pure maple syrup
1 tsp fresh chopped parsley
1/4 tsp sea salt
1 tsp dijon mustard

*In a saucepan bring 1 cup low sodium vegetable or chicken broth and 1/2 cup pearl barley to a boil.  Reduce heat, then cook for 25-30 minutes or until all water is absorbed. Remove from heat, transfer to a bowl, and chill in the refrigerator prior to mixing with remaining salad ingredients.

** Preheat oven to 415 degrees.  Place squash cubes onto a parchment-lined baking sheet.  Spray with olive oil spray, then sprinkle with salt and ground black pepper.  Bake for 8-10 minutes, or until softened and lightly golden.  Allow to cool prior to mixing with remaining salad ingredients. 

Combine all salad ingredients, except for feta, in a large bowl.  Toss to mix.

Mix dressing ingredients in a small bowl, then pour over salad.  Stir gently to coat.  

Toss salad with feta cheese prior to serving.

Nutrition info per 1 cup: 146 calories, 8 g fat, 5 g protein, 14 g carbohydrates, 2 g fiber, 169 mg sodium

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