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Recipes

Wheat Berry Salad with Pomegranates & Pistachios

This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy, yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked rotisserie chicken or cubed tofu. To make this recipe gluten-free, try sorghum or brown rice in place of wheat berries.   For more about…

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This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy, yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked rotisserie chicken or cubed tofu. To make this recipe gluten-free, try sorghum or brown rice in place of wheat berries.  

For more about this recipe: 8 Foods to Fight High Blood Pressure

Servings
4

Ingredients

  • 1 cup dry wheat berries

  • 1/2 cup low-fat plain Greek yogurt

  • 2 Tbs. lime juice

  • 2 Tbs. agave syrup

  • 1/2 cup pomegranate seeds

  • 1/2 small red onion, diced

  • 1/4 cup pistachios

  • 2 cups baby arugula

  • 8 oz. cubed cooked chicken or tofu

  • Crumbled goat cheese (optional)

Preparation

  1. Rinse wheat berries under cold running water in colander. Transfer to large, heavy saucepan, and add 2 cups water. Bring to a boil, reduce heat, and simmer, partly covered, 50 minutes to 1 hour, or until tender but suntil firm. Drain, rinse, and let cool.
  2. While wheat berries are cooking, whisk together yogurt, lime juice, and agave in small bowl. Set aside.
  3. Transfer wheat berries to large bowl, and add pomegranate seeds, onion, pistachios, arugula, and chicken or tofu. Add yogurt dressing, and toss to mix well. Season with salt and pepper.
  4. Chill 30 minutes before serving to allow flavors blend, or divide among four serving plates. Top with goat cheese, if desired, before serving.

Nutrition Information

  • Serving Size Per serving (with chicken)
  • Calories 370
  • Carbohydrate Content 49 g
  • Cholesterol Content 50 mg
  • Fat Content 7 g
  • Fiber Content 8 g
  • Protein Content 29 g
  • Saturated Fat Content 1.5 g
  • Sodium Content 55 mg
  • Sugar Content 12 g