Summer Spelt Medley Recipe
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Spelt is a high-fiber grain packed with protein. Toss it with garden-fresh vegetables for a nutritious salad.
Ingredients
- 1-1/2 cups uncooked spelt
- water
- 3/4 cup chopped red sweet pepper
- 3/4 cup chopped seeded cucumber
- 1/2 cup shredded carrots
- 1/2 cup sliced radishes
- 1/4 cup sliced green onions
- 2/3 cup low-fat mayonnaise
- 2 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon cayenne pepper
- In a medium saucepan, combine spelt and enough water to cover by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, about 1 hour or until tender. Drain well and place spelt in a large bowl.
- Add sweet pepper, cucumber, carrots, radishes, and green onions to spelt; stir to combine. In a small bowl, whisk together mayonnaise, lemon juice, salt, and cayenne pepper. Add to spelt mixture and toss to coat. Cover and refrigerate at least 1 hour or up to 6 hours.
- Makes 6 to 8 servings
- Calories 278, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 9 mg, Sodium 272 mg, Carbohydrate 41 g, Fiber 5 g, Protein 7 g. Daily Values: Vitamin A 0%, Vitamin C 68%, Calcium 2%, Iron 12%. Exchanges: Vegetable .5, Starch 2.5, Fat 1.5.
- Percent Daily Values are based on a 2,000 calorie diet
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2:05 PM
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Salad
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