Spotlight Recipe: Katie's Mediterranean Grain Salad

by in Healthy Holidays, Healthy Recipes, June 6, 2009

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.

OR…

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.

OR…

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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Comments (4)

  1. Christy says:

    How large are the servings?

  2. Katie Cavuto Boyle says:

    The serving size, depending on the grain, will be 1 1/4 -1 1/2 cups. You can omit the cheese for less calories and decrease the olive oil to 1 tbsp (or none at all) …the veggies give this dish so much moisture and flavor you barely need the oil and cheese!

  3. Krikri says:

    This Mediterranean Grain Salad is an example of how recipes are supposed to be delivered to the consuming public. Just like the posts of Toby and Dana, its is instructive to read about recipes here. This one provides nutritional information and options – if you don’t like wheat berries, there is the quinoa. Alternative ingredient suggestion portrays professional presentation of culinary subjects as different people have access or like different types of food products.

  4. Christy says:

    Hey Katie… I think your first cook off the “Next Food Network Star,” you made super yummy salad. I was wondering if you would share the recipe for your honey dijon dressing/glaze that you used? Would love to have it.

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