Recipe - Wheat Berry and Tuna Salad

(Untested)

from AARP magazine (my parents' subscription - I swear!!!)

*Note: I really think this recipe calls for WAY too much salt. I've highlighted all the salt - make your own judgment.




Wheat Berry & Tuna Salad - makes 4 servings

1 c. wheat berries
1-1/2 tsp Dijon mustard
1-1/2 Tbsp white wine vinegar
salt (preferably sea salt)
freshly ground black pepper
pinch of hot pepper flakes
4-1/2 Tbsp extra-virgin olive oil, plus about 1 tsp more for drizzling over the greens
2 celery stalks, trimmed and diced
1 small onion, peeled and diced
1 bell pepper (red or green), trimmed, seeded and diced
1 medium-sized red apple, such as Fuji, Gala, or Pink Lady, cored and diced
2 6-oz. cans albacore tuna (water packed), drained
4 c. mixed salad greens, rinsed and drained
8 cherry tomatoes, halved
1 avocado, peeled, seeded, and diced
2 hard-cooked eggs, peeled and quartered

1. Bring a large pot of salted water to a boil. Add the wheat berries, lower the heat so the water simmers, and cook - stirring occasionally - until the berries are tender but not mushy, about 1 to 1-1/4 hours. Drain, rinse under cold water, drain again, and cool to room temperature. Transfer to a large work bowl.

2. Using a small bowl and whisk, stir together the mustard and vinegar. Add salt, pepper, and hot pepper flakes; stire, then slowly whisk in olive oil. Pour mixture over wheat berries and mix well.

3. Add celery, onion, bell pepper, apple, and tuna and stir together gently. Taste salad and add more salt and pepper as needed.

4. Put mixed greens at bottom of large serving bowl, or divide them among 4 plates. Season the greens with salt and pepper and drizzle with about 1 tsp. olive oil; toss. Spoon the salad over the greens and top with tomatoes, avocado, and eggs. Sprinkle lightly with salt & pepper, if desired. Serve immediately.

Cal 565
Protein 33g
Carbs 49g
Fiber 12g
Fat 28g
Cholesterol 142 mg
Sodium 1,034 mg