Rice salad full of fiber

This hearty, high-fiber salad is great on its own, or makes a wonderful accompaniment to meatloaf, steak or chicken. Leftovers can be combined with frozen chopped vegetables for an easy stir-fry.

Wild Rice and Barley Salad

From the January issue of Cooking Light magazine

1 3/4 cups fat-free, less-sodium chicken broth

1/2 cup uncooked brown and wild rice mix

1/2 cup uncooked pearl barley

3/4 cup canned chickpeas, rinsed and drained

1/3 cup golden raisins

1/4 cup sliced scallions

2 tablespoons red wine vinegar

1 1/2 teaspoons extra-virgin olive oil

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons chopped fresh basil

2 tablespoons slivered almonds, toasted

In a medium saucepan, combine the broth, rice mix and barley. Bring to a boil, then cover, reduce heat and simmer 40 minutes, or until the liquid is absorbed.

Remove the pan from the heat and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins and scallions. Toss to combine.

In a small bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Pour this over the rice and chickpea mixture, then toss well. Cover and refrigerate 2 hours. Just before serving, stir in the basil and almonds.

Yield: 8 servings

Nutrition per serving: 146 calories, 2.3 grams fat (less than 1 gram saturated, 14 percent fat calories), 5 grams protein, 28 grams carbohydrate, no cholesterol, 4 grams dietary fiber, 235 milligrams sodium.