Spotlight Recipe: Katie's Mediterranean Grain Salad

Here is a basic Mediterranean Grain Salad. It's versatile dish -- make it with couscous, wheat berries or quinoa. Or try it with a medley and reap all their whole-grain benefits.

Ask and ye shall receive. One of you requested my Mediterranean Grain Salad recipe. Well, here it is. This is a versatile dish -- make it with couscous, wheat berries or quinoa. Or try it with a medley and reap all their whole-grain benefits.

Mediterranean Grain Salad
Serves: 8 (1 1/4 to 1 1/2 cups)
10 ounces chicken, cooked and shredded

1/2 cup sliced, roasted peppers or 1/2 finely cup chopped bell peppers

1/2 cup red onion, chopped fine
1/2 cup mixed pitted olives (such as calamata), chopped
1 cup cherry tomatoes, halved
1/2 cup seedless cucumber, diced
1/2 head radicchio lettuce, chopped
2 tablespoons fresh basil, chopped
1 tablesppons fresh parsley
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Salt and pepper to taste
*can add 1/4 cup crumbled light feta

For couscous:
1 1/2 cups whole-grain couscous
1 1/2 cups vegetable or chicken broth (or water)

Heat broth to a boil, add couscous and remove from heat and cover for 5 minutes.


For wheat berries:
1 cup wheat berries
3 cups water, vegetable or chicken stock

Heat liquid and wheat berries to a boil and cook for 30 to 35 minutes until tender.


For quinoa:
1 1/2 cups uncooked quinoa
2 cups vegetable or chicken stock

Bring stock to a boil in a large saucepan; stir in quinoa. Cover, reduce heat and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.

Once you have picked and cooked your grain of choice, fluff it with a fork and add it all to a bowl. Cool for a few minutes. Add remaining ingredients, fold together and serve.

Nutrition Info:
*includes feta

With couscous:
o Calories: 250
o Fat: 7 grams
o Saturated Fat: 1.5 grams
o Cholesterol: 30 mg
o Sodium: 380 mg
o Total Carbohydrates: 29 grams
o Fiber: 3 grams
o Protein: 17 grams

With wheat berries:
o Calories: 210
o Fat: 7 grams
o Saturated Fat: 1.5 gram
o Cholesterol: 30 mg
o Sodium: 200 mg
o Total Carbohydrates: 21 grams
o Fiber: 4 grams
o Protein: 15 grams

With quinoa:
o Calories: 210
o Fat: 9 grams
o Saturated Fat: 1.5 grams
o Cholesterol: 30 mg
o Sodium: 430 mg
o Total Carbohydrates: 25 grams
o Fiber: 3 grams
o Protein: 17 grams
[Editor's Note: Picture coming soon!]

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