The Heart-Smart Diabetes Kitchen by CanolaInfo

Author:CanolaInfo
Language: eng
Format: epub, pdf
Publisher: American Diabetes Association

ASPARAGUS-WHEAT BERRY SALAD with Blue Cheese

YIELD 5 servings | SERVING SIZE ½ cup

Wheat berries are new to many North Americans, but they’ve been around for at least 6,000 years. They add a crunchy texture to this salad, along with fiber.

½ cup dried wheat berries

3 cups water

6 fresh asparagus spears, trimmed and cut into 1-inch pieces

½ cup chopped fresh parsley leaves

1½ teaspoons fresh rosemary leaves, chopped, or ½ teaspoon dried rosemary leaves, crumbled

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

1 tablespoon canola oil

¼ teaspoon salt

¼ cup (1 ounce) reduced-fat blue cheese, crumbled

1 Bring wheat berries and water to a boil in a large saucepan over high heat. Reduce heat, cover, and simmer 50 minutes or until tender.

2 Add asparagus to wheat berries in saucepan, cover, and cook 2–3 minutes or until just tender crisp. Drain wheat berry mixture in a fine-mesh strainer and run under cold water to cool quickly. Shake off excess liquid and place in a medium bowl. Add remaining ingredients, except cheese. Toss gently, yet thoroughly, until well blended. Add cheese and toss gently.

Calories 110

Calories from fat 40

Total fat 4.5 g

Saturated fat 1.0 g

Trans fat 0.0 g

Cholesterol 5 mg

Sodium 200 mg

Total carbohydrate 14 g

Dietary fiber 3 g

Sugars 0 g

Protein 5 g

EXCHANGES PER SERVING

1 starch

½ fat

Fast tip If desired, cook the wheat berries 24 hours in advance and store them in the refrigerator until needed. Assemble the salad ingredients at the time of serving or no longer than 30 minutes ahead for peak flavors and texture.

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