Broccoli and 5 Grain Salad

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Broccoli and 5 Grain Salad

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Arugula is the base for the dressing as well as the leafy green in this healthy grain salad. Substitute lime juice if you prefer for a different citrus kick.

Tags: Intermediate, 20 Mins, Side Dishes, Vegetables, Summer Insider's Report 2012
Serves: 6
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 10  minutes
Total: 30  minutes

Additional Information

Ingredients

1 pkg (250 g) PC 5-Grain Blend
5 cups (1.25 L) broccoli florets (about 1 large head)
2-1/2 cups (625 mL) packed baby arugula
1/4 cup (50 mL) fresh lemon juice
1/3 cup (75 mL) canola oil
4 tsp (20 mL) liquid honey
3/4 tsp (4 mL) salt
1/2 tsp (2 mL) freshly ground black pepper
1/2 cup (125 mL) thinly sliced white onion
1/3 cup (75 mL) shelled and chopped salted pistachio nuts

Instructions

  1. In large saucepan, bring 8 cups (2 L) water to a boil. Stir in grain mixture. Return to a boil. Reduce heat to medium-high and cook, uncovered, for 10 minutes. Drain.
  2. Meanwhile, in separate medium saucepan of boiling salted water, cook broccoli for about 1 minute or until slightly tender. Drain well, rinsing under cold water to cool. Add to bowl with grain mixture.
  3. In food processor, purée 1 cup (250 mL) of the arugula, lemon juice, oil, honey, salt, pepper and 3 tbsp (45 mL) water, pulsing until combined. Pour dressing over grain mixture; add remaining arugula and onion, stirring to coat. Sprinkle pistachios over top.

Nutritional Information

Per serving:
350 calories
fat 17 g (of which 1.5 g is saturated)
sodium 400 mg
carbohydrate 41 g
fibre 7 g
protein 9 g
Source of Fibre