Steer clear of indulgence with healthful grain salad for Fourth of July outings
Farro salad with calamari, oranges (Bill Hogan/Chicago Tribune)
1 can (15 ounces) chick peas, rinsed, drained
2 tablespoons drained capers
¾ to 1 teaspoon salt
Freshly ground pepper
2 to 3 tablespoons each, chopped: fresh cilantro, chives
Juice from 1 lime and 1/2 orange, optional
1. Put farro, garlic and 2 1/2 cups water into a large saucepan. Heat to a simmer; cover tightly. Cook over very low heat until grains are nearly tender, about 30 minutes. Cool in the pan; fluff with a fork in a large bowl. (Leave the garlic cloves in the farro.)
2. Meanwhile, rinse calamari. Slice the bodies into 1/4-inch-wide rings; cut tentacles into small pieces.
3. Make supremes from oranges by cutting away all the rind with a knife. Then use the knife to cut the segments out of the white pith. Cut each segment in half if large.
4. Heat oil in large skillet over high heat until hot. Add calamari; saute until opaque, about 2 minutes. Add onion; cook and stir 1 minute. Stir in fennel, chick peas, capers, salt and pepper. Stir mixture into farro. Stir in cilantro, chives, and lime and orange juices. Taste; adjust seasonings.
5. Serve warm or at room temperature garnished with orange segments and fennel fronds.
Per serving: 328 calories, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 42 g carbohydrates, 9 g protein, 476 mg sodium, 7 g fiber.
Mocha latte brownies
Prep: 25 minutes
Cook: 35 minutes
Makes: about 32 pieces
Note: I also like to stir a few tablespoonsful of chocolate covered espresso beans into the batter for flavor and crunch.