Diabetes Self-Management Recipes

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Roasted vegetable and barley salad

Preparation time: 55 minutes

Roasted vegetable and barley salad

2 tablespoons olive oil
3 tablespoons white wine vinegar
2 teaspoons spicy brown mustard
1 clove (or 1 teaspoon) minced garlic
1/2 teaspoon salt
1/8 teaspoon black pepper
2 teaspoons dried parsley
1/2 teaspoon dried basil
Cooking spray
1 red bell pepper
1 small onion
1 medium zucchini (approximately 6–7 inches long)
1 cup uncooked quick barley
1 (8 3/4-ounce) can no-salt-added corn, drained

Preheat broiler. In a small bowl, whisk together olive oil, wine vinegar, brown mustard, garlic, salt, pepper, parsley, and basil; set aside.

Coat a 9″ x 13″ baking pan with cooking spray and set aside. Quarter red bell pepper, remove seeds, and place pepper in a large bowl. Quarter onion, separate the layers, and place in the bowl. Cut zucchini in half lengthwise, then cut crosswise into 1/4-inch-thick slices; place in the bowl. Drizzle vegetables with 3 tablespoons of the dressing and toss to coat vegetables. Place vegetables in a single layer in the baking pan.

With the broiler door cracked, broil vegetables 5–6 inches from the heating element for 10–12 minutes. Pull rack partially out and turn vegetables with tongs every 2–3 minutes. Remove pepper when the skin wrinkles and begins to brown; set aside to cool. Remove other vegetables when they are crisp-tender; set aside to cool. When pepper is cool to the touch, peel off and discard skin. Chop pepper into bite-size pieces; set aside.

Cook barley according to package directions, omitting any salt. Allow cooked barley to cool if desired. In a serving dish, combine cooked barley, roasted pepper, onion, zucchini, corn, and remaining dressing. Toss well to coat. Serve immediately or cover and chill.

Nutrition Facts

Per Serving:
  Calories: 184
  Carbohydrate: 32 g
  Protein: 5 g
  Fat: 4 g
  Saturated fat: <1 g
  Sodium: 134 mg
  Fiber: 3 g
 
Exchanges per serving: 1 1/2 starch, 1 vegetable, 1 fat
Carbohydrate choices: 2 1/2

 

  

2007-09-11

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