In addition to fiber, whole grains like wild and brown rice offer plenty of vitamins B6, E, and folate to maintain heart health. Serve with pork tenderloin.
Ingredients
1 3/4 cups fat-free, less-sodium chicken broth
1/2 cup uncooked brown and wild rice mix
1/2 cup uncooked pearl barley
3/4 cup rinsed and drained canned chickpeas (garbanzo beans)
1/3 cup golden raisins
1/4 cup sliced green onions
2 tablespoons red wine vinegar
1 1/2 teaspoons extra virgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh basil
2 tablespoons slivered almonds, toasted
Preparation
Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins, and green onions.
Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.
YIELD: 8 servings (serving size: about 2/3 cup)