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Sesame-Wheat Berry Salad

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  • 30 min prep time
  • 2 hr 0 min total time
  • 13 ingredients
  • 8 servings
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Looking for a little different dish to pass? Give this a try!

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

Steps

  • 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.
  • 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

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

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
Calories from Fat
45
% Daily Value
Total Fat
5g
7%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
360mg
15%
Total Carbohydrate
15g
5%
Dietary Fiber
2g
9%
Sugars
4g
Protein
3g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
2%
2%
Calcium
0%
0%
Iron
4%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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