A lunch for someone with high cholesterol
This simple-to-make, adaptable and robust grain salad is an exciting alternative to boring old sandwiches for a packed lunch.
Along with oats, pearl barley is rich in beta-glucans, which bind to cholesterol in the gut and help prevent it being absorbed. Heart UK recommends we eat 3g of beta-glucans a day to help lower cholesterol.
You can mix and match the ingredients of the salad to suit your taste buds and contents of your fridge. It’s ideal for adding any leftovers to, or you can substitute salmon or tofu for the chicken if you prefer.
- 100g pearl barley, cooked as per packet instructions or covered with boiling water and soaked for an hour to reduce cooking time
For the dressing:
- 1 tbsp good quality olive oil
- 1 ½ tbsp soy sauce or tamari
- Juice and zest of ½ lemon
- Salt and pepper
For the salad:
- 1 salad onion, finely chopped
- 10 cherry tomatoes, finely chopped
- 1 tbsp fresh herbs, such as basil and parsley, finely chopped
- 100g cooked chicken breast, skin removed and finely chopped
- 50g rocket
- Place the ingredients for the dressing into a large serving bowl and whisk together.
- Stir the dressing into the cooked barley while it is still warm. This will help the grain absorb the dressing, increasing the flavours.
- Add the other ingredients and mix well. Season to taste. Keeps for a day in the fridge.
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