[Chainsaw13]

Made this salad to accompany dinner tonight. Thought I was having lake perch but pulled out a walleye filet by mistake. This salad is perfect for summer eating, paired with any lean protein like fish, chicken, etc. It's quite easy to make and you can swap out the grain for pretty much anything you can find (quinoa, bulgur, even regular pasta, just watch serving sizes).

Cracked wheat salad. Makes 2 really large servings. You could divide it into thirds and cut the carb count down even further.

114g (1/2C) cracked #2 wheat
54g (2oz) red bell pepper, chopped into 1/4in dice
39g (1.5oz) carrot, chopped into 1/4in dice
87g (3.25oz) grape tomatoes, sliced into quarters
90g (3.3oz) onion, finely diced
17g (.6oz) green onion, sliced thin on a bias
5g (.2oz) thai chiles, minced
2 tbsp olive oil
1 tbsp sherry vinegar (you can substitute red wine vinegar if you don't have sherry)
salt/pepper to taste

Rinse cracked wheat under cold water 3-4 times to clean. Put into a large bowl and cover by at least an 1in of boiling water. The wheat will absorb the water so you'll want enough keep it submerged. Let stand 15-20 minutes. Taste test after 15mins to see if softened completely. If not, let soak the full 20mins. Drain in a sieve, pressing out excess liquid. Dry out bowl, add wheat and set aside to cool slightly.

Once the wheat has cooled a bit, add the rest of the ingredients and stir to combine. Place in fridge to cool completely, approx 1 hour.

It's that easy. I added the chiles as I had them on hand, you can always omit or replace with some crushed red pepper flakes

Nutritional info (per serving)
313 calories, 14.7g fat, 2g sat fat, 0g trans fat, 0g cholesterol, 6.5g sodium, 40.2g carbs, 7.3g fiber, 3.4g sugars, 2.2g protein.

If you divide into 3 servings, the info is as follows.
209 calories, 10g fat, 1.3g sat fat, 0g trans fat, 0g cholesterol, 4g sodium, 26.8g carbs, 4.9g fiber, 2.3g sugars, 1.5g protein.