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Program #167
Guest: Jane Robelot

Mediterranean Main Salad

1 1/3 Cups of water
2/3 cups of quick cooking pearl barley
1 can (14 ounces) of quartered artichoke hearts, rinsed and coarsely chopped
2 medium tomatoes, seeded and chopped
1/2 cup chopped Italian flat leaf parsley
1 Tablespoon dried Greek seasoning
3 Tablespoons lemon juice (can use the frozen kind)
1 Tablespoon extra virgin olive oil
4 Ounces of reduced fat Feta cheese, crumbled

Bring the water to boil in a saucepan. Stir in the barley. Reduce the heat and cover, simmering for about 12 minutes. In a large bowl combine all of the other ingredients, except the cheese, and toss. Drain the barley in a colander. Run it under cold water to cool it quickly, drain it well. Add the barley to the artichoke mixture and toss it well. Add the feta cheese and toss gently.

This is from a Diabetes cookbook. I don't have diabetes, but these recipes are low fat and low glycolic index. I really like this one, because you can serve it on some Romaine lettuce or Baby Spinach and eat it as a main meal, or use it as a nice side dish. It keeps well in the fridge if you want to make it ahead of a dinner, or have it on hand for something healthy when you're in a hurry!

It makes 5 servings of one cup each. Calories 257, Fat 8 grams, Carbohydrates 38, Fiber 8 grams, Protein 12 grams
Jane Robelot and Joanne work on a salad.
The legendary Medeterranian salad.
Townie Sloan and Joanne whip up some fruit cups.