Heart-Smart_Recipes_2016_

60 Heart-Smart Recipes

Chicken-Farro Salad

SERVINGS 4 (1 cup each)

PREP 20 minutes COOK 30 minutes CHILL 1 hour

1 8-oz. can pineapple chunks (juice pack)

3 Tbsp. red wine vinegar

4 tsp. olive oil

(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
1 1 ⁄ 4 cups water
(^2) ⁄ 3 cup semipearled farro, rinsed and drained
1 10-oz. pkg. frozen chopped spinach,
thawed and squeezed dry
12 oz. skinless, boneless chicken breast
halves, cut into bite-size pieces
(^1) ⁄ 8 tsp. salt
(^1) ⁄ 8 tsp. black pepper
Nonstick cooking spray
(^1) ⁄ 4 cup chopped walnuts, toasted (optional)

1. Drain pineapple, reserving juice. For dressing,
   in a small screw-top jar combine 2 tablespoons
   of the reserved pineapple juice and the next four
   ingredients (through^1 ⁄ 4 teaspoon pepper). Cover
   and shake well to combine; set aside.


2. In a medium saucepan combine the water and
   farro. Bring to boiling; reduce heat. Simmer,
   covered, about 30 minutes or until farro is tender
   and water is absorbed. Stir in spinach. Let cool.


3. Meanwhile, sprinkle chicken with the

(^1) ⁄ 8 teaspoon each salt and pepper. Coat a large
nonstick skillet with cooking spray. Heat skillet
over medium-high heat. Add chicken; cook until
no longer pink, stirring occasionally. Remove
from heat; let cool.

4. In a bowl combine the farro mixture, chicken,
   pineapple chunks, and, if desired, walnuts. Add
   dressing; toss to combine. Cover and chill at
   least 1 hour or up to 8 hours before serving. If
   desired, sprinkle with additional pepper.

TO MAKE AHEAD Dressing and salad can be

refrigerated separately up to 24 hours. Before

serving, combine as directed.

PER SERVING: 318 CAL. | 7 G TOTAL FAT (1 G SAT. FAT)

62 MG CHOL. | 389 MG SODIUM | 33 G CARB. | 3 G FIBER

7 G SUGARS | 26 G PRO.

Barley Tabbouleh with

Lebanese Meatballs

SERVINGS 6 (2 meatballs + 1^1 ⁄ 3 cups tabbouleh

each)

PREP 30 minutes COOK 40 minutes

3 1 ⁄ 2 cups unsalted chicken stock or water

1 cup hull-less barley* or regular pearled

barley

2 cups snipped fresh parsley

2 cups chopped unpeeled seedless cucumber

1 cup chopped tomatoes

(^1) ⁄ 2 cup fi nely chopped red onion
2 Tbsp. snipped fresh mint
2 cloves garlic, minced
(^1) ⁄ 4 cup lemon juice
1 1 ⁄ 2 Tbsp. olive oil
(^1) ⁄ 2 tsp. salt
(^1) ⁄ 4 tsp. black pepper
1 recipe Lebanese Meatballs
(^3) ⁄ 4 cup plain fat-free Greek yogurt (optional)

1. For tabbouleh, in a large saucepan combine
   broth and barley. Bring to boiling; reduce heat.
   Simmer, uncovered, 30 to 40 minutes or until
   barley reaches desired tenderness; drain.
   Transfer barley to a bowl and let cool. Stir in the
   next fi ve ingredients (through mint). In another
   bowl whisk together the next fi ve ingredients
   (through pepper). Add to barley mixture; toss to
   coat. Set aside.


2. In an extra-large nonstick skillet cook
   Lebanese Meatballs over medium heat 10 to
   12 minutes or until browned and done (160°F),
   turning occasionally. Serve with tabbouleh. If
   desired, top with yogurt and additional snipped
   fresh mint.
   *TIP Hull-less barley is heartier than pearled
   barley. It still has its bran and germ layers, so it is
   considered a true whole grain, making it richer in
   fi ber and other nutrients than pearled barley.
   LEBANESE MEATBALLS In a bowl combine 1 pound
   lean ground beef; 2 tablespoons each fi nely
   chopped onion and snipped fresh parsley;
   1 tablespoon snipped fresh mint; 1 clove garlic,
   minced;^1 ⁄ 2 teaspoon each ground coriander
   and black pepper; and^1 ⁄ 4 teaspoon each ground
   cumin and salt; mix well. Form mixture into
   12 meatballs.
   PER SERVING: 286 CAL. | 10 G TOTAL FAT (3 G SAT. FAT)
   37 MG CHOL. | 406 MG SODIUM | 30 G CARB. | 7 G FIBER
   3 G SUGARS | 19 G PRO.

CHICKEN-FARRO SALAD

farro