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Asparagus salad with Wheat Berries, Raisins and Pickled Onions
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- cook: 0 hr
- total: 0 hr
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Active kitchen time (including pickled onions and wheat berries): 15 minutes Total prep time (including pickled onions and wheat berries): 1 hour 15 minutes
Ingredients
- 1½ cups asparagus cut into ½ inch pieces blanched and lightly tossed with salt and pepper (do not overcook, you want the asparagus to be nice and crisp)
- 1 cup cooked wheat berries (see below for details)
- ½ cup pickled onions (see below for details)
- ? cup California Raisins
- 2 ounces good quality feta cheese
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 211 % Daily Value *
- Total Fat: 2 g 3.75%
- Saturated Fat: 1 g 6.21%
- Trans Fat: 0 g %
- Cholesterol: 7 mg 2.4%
- Sodium: 141 mg 5.89%
- Calcium: 95 mg 9.53%
- Potassium: 510 mg 14.56%
- Magnesium: 0 mg 0%
- Iron: 4 mg 20.88%
- Zinc: 0 mg 0%
- Total Carbohydrate: 42 g %
- Dietary Fiber: 7 g 29.95%
- Sugar: 19 g
- Protein: 8 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 16.61%
- Vitamin C 10.97%
- Vitamin D 0.32%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat0
- Exchange - Fruit1
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables1
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq
