Wheat Berries Primavera
|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|
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.
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