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Wheat Berries Primavera Recipe
|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|
Serving size: Complete recipe
Calories 1036 Calories from Fat 85
% Daily Value*
Total Fat 10 g14.6%
Saturated Fat 1 g5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 844.4 mg35.2%
Total Carbohydrates 209 g69.5%
Dietary Fiber 42.4 g169.6%
Sugars 7.3 g
Protein 41 g82.7%
Vitamin A 127% Vitamin C 200.5%
Calcium 12.7% Iron 20.3%
*Based on a 2000 Calorie diet
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.