Seafood-Barley Salad

High Fiber Recipe

By Fitness and Freebies

Pearl barley with chicken bouillon, steamed and peeled shrimp, crab meat, vegetables and seasoned with basil, Dijon mustard and ground black pepper.

Recipe Ingredients

1 cup pearl barley
3 cups water plus 2 chicken bouillon cubes
1/2 pound shrimp, steamed and peeled
1/2 pound crab meat
1 green pepper, diced
1 cucumber, peeled and diced
1/2 cup fresh basil leaves, chopped
1 tablespoon Dijon mustard
1/2 cup nonfat mayo
Tomato wedges
Freshly ground black pepper

Recipe Directions

Seafood salad Bring the water, bouillon cubes and barley to a boil and simmer 30 to 40 minutes, or until the barley is tender; rinse in cold water and drain.

Combine the barley , seafood, green pepper, cucumber and basil and chill at least 30 minutes.

Just before serving, stir in the mustard and mayonnaise, garnish with tomato wedges and grind on pepper to taste.

Nutrition information per serving (1/4th):
Recipe makes 4 to 6 servings
Calories: 259; Total Fat: 2g; Fiber: 7g

High Fiber Tip:

Ingredients such as white flour or white rice contain very little fiber.

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