Tabbouleh with Barley
While bulgur is traditionally used
in tabbouleh, barley substitutes
beautifully (as does quinoa), boosting
the fibre. If you’d prefer to use bulgur,
soak it in twice its volume of boiling
water until tender, then squeeze out
any excess water. For variation,
this dish can be topped with sliced
grilled chicken or shrimp.
parsley, chopped (discard stems)
rinsed and drained (or 1 cup
Cook barley in a small pot of boiling
water until tender, about 40 minutes.
Drain well and set aside to cool.
Transfer to a bowl and add the
parsley, green onion, mint, tomatoes,
chickpeas and red onion. Drizzle with
freshly ground pepper and toss.
Tabbouleh is best chilled for at least
an hour before serving, and keeps
well in the fridge for a few days.
Per serving (about 1 cup/250 ml,whole recipe
made with 1/4 tsp. salt): 220 calories, 8 g total
fat,1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 170 mg sodium, 33 g carbohydrate,
9 g dietary fibre, 5 g sugars, 7 g protein.
Chocolate Mint Gelato
While this rich gelato has very little
fat, it’s still an indulgence with an
intense chocolate and mint flavour and
smooth mouthfeel. For an unexpected
burst of flavor, try different varieties
of mint, such as orange bergamot,
pineapple or banana.
70% cocoa chocolate, chopped
On a chopping board, bruise the
fresh mint with the back of a knife,
or squish it with your fingers. (This allows
the mint to release more flavour.)
Put it into a medium saucepan with
two cups (500 ml) of water, bring to
a simmer, then set aside to steep for
half an hour or so. Strain through a
fine sieve. In a medium saucepan,
stir together sugar and cocoa and set
it over medium-high heat. Whisk in
the water, bring the mixture to a
simmer and cook for about two
minutes. Remove from heat and stir in
chocolate. Let it sit for a minute or two,
then stir until smooth. Cool completely,
then refrigerate until well chilled.
Pour the cold mixture into an ice cream
maker and freeze according to the
manufacturer’s directions. Makes about
eight servings (about 4 cups/1 litre).
Per serving (about 1/2 cup/125 ml):
150 calories, 5 g total fat, 3 g saturated fat,
0 g trans fat, 0 mg cholesterol, 5 mg sodium,
32 g carbohydrate, 4 g dietary fibre,
25 g sugars, 2 g protein.