Farro is relatively new in American cuisine, but Italians have cooked with the whole grain for more than 2,000 years. Full of cholesterol-lowering fiber (it has eight grams per cup) and minerals like magnesium, farro is an excellent option for carbohydrates as it breaks down slowly, keeping energy levels stable.
In this recipe, farro is combined with protein-packed dried cranberries, raisins and figs, heart-healthy nuts and a light vinaigrette to create a delightful salad that can be enjoyed year-round.
- Pearled farro, cooked
- ¼ cup dried cranberries
- ¼ cup golden raisins
- 4 pieces dried figs, chopped
- ¼ cup pine nuts
- ¼ cup walnuts, chopped
- 1 cup parsley, chopped
- Salt and pepper to taste
- ¼ cup Lemon Balsamic Vinaigrette (see below)
- 1 bag salad greens
Rinse 1 cup of farro and cook with 3 cups of water. Bring to a boil, then simmer for 15 minutes until al dente. Set aside to cool.
Mix all ingredients in a bowl. Serve atop greens.
Per serving: 340 calories, 7 grams fat, 230 milligrams sodium, 60 grams carbohydrates, 9 grams fiber, 10 grams sugar, 12 grams protein.
Lemon Balsamic Vinaigrette
- ¼ cup balsamic vinegar
- ¼ olive oil
- Juice of half a lemon
- 1 teaspoon lemon zest
- 1 tablespoon Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons agave syrup (for a lower calorie option, use 2 tablespoons of zero-calorie Stevia or Splenda)
Mix all ingredients in a bowl with a whisk. Chill.
Makes 8 servings.
55 calories, 3 1/2 grams fat, 190 milligrams sodium, 6 grams carbohydrates; 5 grams sugar.
Recipe provided courtesy of Crisamar Anunciado, Sharp Chula Vista Medical Center diabetes nurse practitioner.
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