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)
- 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. - 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. - 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.
- 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)
- 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. - 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