Does your stomach grumble every day at 4 p.m. on the dot? The combination of whole grains and protein in this salad will keep your energy up throughout the afternoon.
• Spice up choleterol-lowering barley with a delicious combination of lemon juice, Monterey Jack cheese, and cilantro
• Black beans are chock-full of protein and antioxidants
• Tomatoes contain lycopene, which is believed to fight cancer
• Add a dash of red pepper flakes to give it a zesty kick—and possibly boost your metabolism
Ingredients
1 cup uncooked quick-cooking pearl barley
1 (15-ounce) can black beans, rinsed and drained
1 pint grape or cherry tomatoes, halved
1/2 cup finely chopped green bell pepper
1/2 cup (2 ounces) Monterey Jack cheese with jalapeño peppers, cut into 1/4-inch cubes
1/3 cup lemon juice
2 tablespoons olive oil
1 teaspoon salt
3/4 cup fresh cilantro leaves (optional)
1/8 teaspoon ground red pepper (optional)
Preparation
Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled.
Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.
Prep Time: 11 minutes
Cook Time: 10 minutes
Yield: 4 servings (serving size: about 1 1/2 cups)
Nutritional Information
Calories per serving: 349
Calories from fat: 31%
Fat per serving: 12g
Saturated fat per serving: 3.8g
Monounsaturated fat per serving: 6.4g
Polyunsaturated fat per serving: 1.1g
Protein per serving: 11.9g
Carbohydrates per serving: 53.5g
Fiber per serving: 12.2g
Cholesterol per serving: 13mg
Iron per serving: 2.9mg
Sodium per serving: 874mg
Calcium per serving: 156mg
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