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Ensalada de Granos Integrales
Prep25min
Total3hr30min
Ingredientes15
Porciones5
El aderezo de cebolla le da un sabor adicional fantástico a esta ensalada con dos granos integrales, es perfecta para una cena sin carne.
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Ingredientes
Salad
5 1/2tazas de agua
1taza de granos de trigo enteros crudos (wheat berries)
1/2taza de cebada pelada o perlada cruda
1/2taza de dátiles cortados, sin hueso o arándanos rojos secos y endulzados
1/4taza de zanahorias rebanadas y en cuartos
1/4taza de apio en rebanado
1/4taza de perejil fresco picado, si lo deseas
1 1/2taza manzana mediana sin pelar, picada
4cebollas verdes medianas, picadas (1/4 taza)
Sweet Onion Dressing
1/3taza de azúcar
1/3taza de aceite de canola
1/3jugo de lima fresco
2cucharadas de cebolla rallada
2cucharaditas de salsa Worcestershire
2dientes de ajo, finamente picados
Instrucciones
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1
En una olla de 2 cuartos de galón, calienta el agua con los granos de trigo enteros hasta que hierva. Reduce el fuego a bajo. Tapa; deja hervir durante 10 minutos. Incorpora la cebada. Tapa; cocina aproximadamente 50 minutos más o hasta que los granos estén blandos. Escurre si es necesario.
2
En un tazón pequeño, mezcla todos los ingredientes del aderezo.
3
En un tazón grande, mezcla los granos cocidos y los demás ingredientes de la ensalada. Vierte el aderezo en la ensalada; mezcla. Tapa y refrigera de 1 a 2 horas o hasta que se enfríe.
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You'll agree that this salad, made with three grains, is worth the time and effort to prepare. It has an amazing flavor that's even better the second day. And, when pomegranates are in season, the seeds make a great substitution for the cherries.
Whole Grain Serving: 1
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Información Nutricional
Porción:1 Porción
Calorías
510
Calorías derivadas de la grasa
140
Grasa total
15g
24%
Grasa saturada
1g
6%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
50mg
2%
Potasio
290mg
8%
Carbohidratos totales
83g
28%
Fibra dietética
11g
43%
Azúcares
29g
Proteína
8g
% Valor Diario*:
Vitamina A
25%
25%
Vitamina C
4%
4%
Calcio
6%
6%
Hierro
15%
15%
Intercambios:
2 1/2 Almidón; 0 Fruta; 3 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 2 1/2 Grasa;
Selección de carbohidratos
5 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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El aderezo de cebolla le da un sabor adicional fantástico a esta ensalada con dos granos integrales, es perfecta para una cena sin carne.
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