Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Chive | 1 tbsp (3g) | 1 |
| Water | not in our table | 0 |
| Cider | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 125 mL (½ cup) each pot barley and wild rice
- 250 mL (1 cup) lower sodium vegetable or chicken broth
- 250 mL (1 cup) water
- 1 orange or yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 tomato, diced
- 30 mL (2 tbsp) cider or white wine vinegar
- 15 mL (1 tbsp) Dijon mustard
- 10 mL (2 tsp) vegetable oil
- 1 small clove garlic, finely grated
- Pinch of ground pepper
- 375 mL (1 ½ cups) chopped cooked turkey or chicken (about 180 g/6 oz)
- 60 mL (¼ cup) each chopped fresh parsley and chives
Directions
In a saucepan, toast barley and wild rice over medium heat, stirring for 3 minutes. Add broth and water; bring to a boil. Reduce heat to a simmer, cover and cook for about 30 minutes or until barley and rice are tender but still chewy and firm. Remove from heat and let cool slightly.
In a large bowl, combine cooled barley-rice mixture with bell pepper, zucchini and tomato.
In a small bowl, whisk together vinegar, mustard, oil, garlic and pepper. Drizzle over top of barley-rice mixture and stir to coat. Stir in turkey, parsley and chives until well distributed.