Cracked Wheat With Chicken Peas And Spinach
|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.
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