Sesame-Wheat Berry Salad

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  • Servings 8
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  • ingredients 13
  • Prep Time 30 min
  • Total Time 2 hr 0 min

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

SAVE ON THIS RECIPE!

LOCATION

Directions

  • 1 In 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.
  • 2 Meanwhile, in small jar with tight-fitting lid, mix dressing ingredients. Cover; shake well.
  • 3 In medium bowl, mix remaining salad ingredients. Pour dressing over salad; toss to coat. If making ahead, add toasted sesame seed just before serving.

EXPERT TIPS

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Expert Tips

Wheat berries are grains of hard wheat that have been hulled but still have the bran and germ.

Nutrition Information 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
(
Calories from Fat
45),
% Daily Value
Total Fat
5g
5%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
360mg
360%;
Total Carbohydrate
15g
15%
(Dietary Fiber
2g
2%
  Sugars
4g
4%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
2%;
Calcium
0%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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