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Cracked Wheat With Chicken Peas And Spinach

Healthy.Eater's picture
  Vegetable oil 2 Tablespoon
  Yellow onion 1 Medium, finely chopped
  Garlic 1 Clove (5 gm), minced
  Sweet red pepper To Taste, cored, seeded, and finely chopped
  Lemon juice 2 Tablespoon
  Chopped spinach/10 ounce frozen 1 Pound, squeezed dry (1 Cup)
  Minced mint/1 teaspoon mint flakes, crumbled 1 Tablespoon
  Ground cumin 1 Teaspoon
  Salt 1⁄4 Teaspoon (Or To Taste)
  Ground red cayenne pepper 1⁄8 Teaspoon
  Cracked wheat 1 Cup (16 tbs)
  Cooked chickpeas 2 Cup (32 tbs)
  Currants/Raisins 3⁄4 Cup (12 tbs)
  Vegetable stock/Chicken stock / low sodium chicken broth/water 2 3⁄4 Cup (44 tbs)
  Low fat plain yogurt 1 Cup (16 tbs)
  Parsley sprigs 4 (For Garnishing)

1 Preheat the oven to 350° F.
In a 4-quart flameproof casserole, heat the oil over moderately high heat.
Add the onion, garlic, and sweet red pepper; stir to coat with the oil.
Stir in the lemon juice, reduce the heat to low, cover, and cook for 5 minutes or until the onion is softened.
2 Add the spinach, mint, cumin, salt, ground red pepper, cracked wheat, chick peas, raisins, and stock.
Raise the heat to high and bring the liquid to a boil.
Cover, trans-ferthe casserole to the oven, and bake for 35 minutes or until the mixture has absorbed all the liquid.
Top each portion with 1/4 cup of yogurt and garnish with the parsley if desired.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1721 Calories from Fat 407

% Daily Value*

Total Fat 47 g71.8%

Saturated Fat 7.7 g38.7%

Trans Fat 0 g

Cholesterol 13.6 mg4.5%

Sodium 3083.1 mg128.5%

Total Carbohydrates 272 g90.6%

Dietary Fiber 73.7 g294.9%

Sugars 41.2 g

Protein 76 g151.1%

Vitamin A 877.1% Vitamin C 326.1%

Calcium 118.4% Iron 160.9%

*Based on a 2000 Calorie diet

Cracked Wheat With Chicken Peas And Spinach Recipe