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Wheat Berries Primavera

Diet.Chef's picture
  Water 2 Quart
  Whole grain wheat berries 1 1⁄4 Cup (20 tbs)
  Reduced calorie margarine 1 Tablespoon
  Sliced fresh mushrooms 1⁄2 Pound
  Chopped green onions 1⁄2 Cup (8 tbs)
  Diced sweet red pepper 1⁄4 Cup (4 tbs)
  Garlic 1 Clove (5 gm), minced
  Zucchini 1 Small, sliced
  Asparagus spears 4 , cut into 1-inch pieces
  Salt 1⁄4 Teaspoon

Combine water and wheat berries in a large saucepan; bring to a boil.
Partially cover; reduce heat and simmer 1 hour or until wheat berries are tender.
Drain and set aside.
Melt margarine in a large skillet over medium-high heat.
Add mushrooms and next 3 ingredients; saute until vegetables are tender and liquid is absorbed.
Arrange zucchini and asparagus in a vegetable steamer over boiling water.
Cover and steam 3 to 5 minutes or until crisp-tender.
Combine wheat berries, vegetables, and salt in a serving bowl; toss gently.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1086 Calories from Fat 91

% Daily Value*

Total Fat 10 g15.8%

Saturated Fat 1.1 g5.5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 855.7 mg35.7%

Total Carbohydrates 216 g72%

Dietary Fiber 44.7 g178.7%

Sugars 11 g

Protein 48 g96.7%

Vitamin A 127% Vitamin C 208.4%

Calcium 13.4% Iron 26.6%

*Based on a 2000 Calorie diet

Wheat Berries Primavera Recipe